WORKOUT FOUR - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1A. Deadlift 1B. Side step	3	1min 30secs
2A. Hip abduction 2B. Quadruped hip extension	3	1min 30secs

Warmup (5mins)

1. Achilles stretch + ankle circles	10 ea
2. Walk out to lunge w/thoracic rotation	5 ea
3. Squat with trunk twist	10 reps
4. Side lunges	5 ea

1. Perform this superset for 3 sets. Rest 1min 30secs after 1B.

Week 1-2	Week 3-4	Week 5-6
Banded deadlift	Banded deadlift	Staggered stance deadlift	12 reps (6 ea)
Banded side step	Squat then banded side step	Sustained squat with side step	12 ea

1A. Deadlift progressions

1B. Side step progressions

2. Perform this superset for 3 sets. Rest 1min30secs after 2B.

Week 1-2	Week 3-4	Week 5-6
Straight leg raise hip abduction	Kneeling side plank hip abduction	Side plank hip abduction	8 ea
Quadruped hip extension	Quadruped hip extension	Quadruped hip extension with bands	12 reps (6 ea)

2A. Hip abduction progressions

2B. Quadruped hip extension progressions

Cool down

Kneeling hip flexor stretch
Kneeling hamstring stretch
TFL stretch with band

30 secs (ea
30 secs (ea)
30 secs (ea)

2 sets

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.