Workout Two - BASEBLOCKS DIGITAL

Workout overview

	Sets
1A. 90/90 hip swivels 1B. Thoracic extension 1C. Seated bent leg pancake stretch	2
2A. Standing hip rotation 2B. Elevated hamstring stretch 3C. Squat hold	2

Warm-up (4 min)

1. Knee circles	10 ea direction
2. Cat-cow	10 reps
3. Supported 980/90 hip swivel	5 ea side
4. Leg swings	10 ea side
5. Squat to pancake	10 reps

1. Perform this tri-set 2 times back-to-back

	Passive stretch	Active stretch
1A. 90/90 hip swivel	5 ea	—
1B. Thoracic extension (repeat twice)	20 sec	10 sec
1C. Seated bent leg pancake stretch	30 sec	—

1A. 90/90 hip swivel: adductors and glutes

1B. Thoracic extension: thoracic spine

1C. Seated bent-leg pancake stretch: adductors

2. Perform this tri-set 2 times back-to-back

	Passive stretch	Active stretch
2A. Standing hip rotation	5 ea	—
2B. Elevated hamstring stretch	30 sec	—
2C. Squat hold	30 sec	—

Note: Do not twist your torso or arch your back during 1A.

2A. Standing hip rotation: glutes

2B. Elevated hamstring stretch: hamstrings

2C. Squat hold: adductors

About Me

Dan Jeong

Dan is a former track and field runner, breakdancer, and Marine Corps officer. Obsessed with getting his body stronger, faster and more mobile, he turned to calisthenics training and quickly fell in love with it. He is the founder of WSUG (short for wassup guys), and currently one of the leading calisthenics and mobility coaches in South Korea.