Workout One - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1A. Crunch 1B. Tuck up 1C. Hollow body rolls	3	1 min
2A. Bicycles 2B. Reverse crunch 2C. Supine tuck up	4	1 min

Warmup (5mins)

1A. Pike walk out with thoracic rotation 1B. Pike walk out to dive bomber push up	5 ea 5 reps	2 sets
2A. Posterior pelvic tilt 2B. Posterior pelvic tilt with heel slide	10 5 ea	2 sets

1. Perform this tri-set for 3 sets with 1 min rest between sets

	Week 1	Week 2	Week 3	Week 4
1A. Crunch	10 reps	14 reps	16 reps	20 reps
1B. Tuck up	8 reps	9 reps	10 reps	12 reps
1C. Hollow body rolls	5 reps	6 reps	7 reps	8 reps

1A. Crunch

1B. Tuck up

1C. Hollow body rolls

2. Perform this tri-set for 3 sets with 1 min rest between sets

	Week 1	Week 2	Week 3	Week 4
2A. Bicycles	4 ea	6 ea	8 ea	10 ea
2B. Reverse crunch	15 reps	20 reps	25 reps	30 reps
2C. Supine tuck up	6 reps	8 reps	9 reps	10 reps

2A. Bicycles

2B. Reverse crunch

2C. Supine tuck up

Cool-down

	Duration	Sets
1A. QL/TFL stretch 1B. Child’ pose	30 sec (ea) 30 sec	2
2A. Diaphragmatic breathing 2B. Crocodile breathing	90 secs 90 secs	2

RETURN TO PROGRAM

About Me

Laura Kummerle

My name is Laura Kummerle. I am a physical therapist specialized in orthopedics and a former collegiate gymnast. Using my knowledge of gymnastics, exercise, and human anatomy and physiology, I combine bodyweight movements, lifting techniques, and injury prevention techniques to develop unique programs for both overall health and for performance.