WORKOUT TWO - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1A. Nordic curl 1B. Single leg Romanian deadlift	3	1min 30secs
2A. Kickback 2B. Kneeling hip hinge	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
Eccentric Nordic curl	Nordic curl with pushup	Nordic curl with pushup	8 reps
Single leg RDL with dowel	Single leg RDL	Single leg RDL with bands	8 ea

1A. Nordic curl progressions

1B. Single leg RDL progressions

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

Week 1-2	Week 3-4	Week 5-6
Banded kneeling kickback (bands at knees)	Banded kneeling kickback (bands at feet)	Banded standing kickback	12 ea
Banded kneeling hip hinge	Banded kneeling hip hinge	Modified kneeling banded hip hinge	12 reps (6 ea)

2A. Kickback progressions

2B. Kneeling hip hinge 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.