WORKOUT FOUR - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1A. Dragon pistol 1B. Pistol leg lifts	3	2 min
2A. Pistol squat 2B. Side lunge	3	2 min
3A. Heel raise 3B. Foot elevated bridge	3	90 secs

Warmup (5mins)

Cat/camel to child’s pose	10 reps
Quadruped thoracic rotation (thread the needle)	2 x 5ea
Quad stretch to 5 sciatic nerve tensioners	5 ea
Banded ankle DF 2×15 each side	2 x 15ea

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

Week 1-2	Week 3-4	Week 5-6
Dragon pistol heel tap	Dragon pistol on bench	Dragon pistol on floor	4 ea
Elevated pistol leg lifts (arm assist)	Elevated pistol leg lifts	Flat pistol leg lifts	6 ea

1A. Dragon pistol progressions

1B. Pistol squat leg lifts progressions

2. Perform this superset for 3 sets. Rest 2 min after 2B.

Week 1-2	Week 3-4	Week 5-6
Pistol squat with bands	Alternating pistol squat	Pistol squat hop	4 ea
Side lunge	Side lunge with foot on bench	Side lunge with foot on bench and hip abduction	6 ea

2A. Pistol squat progressions

2B. Side lunge progressions

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

Week 1-2	Week 3-4	Week 5-6
Heel raise with toes elevated	Single leg flat heel raise	Single leg heel raise with toes elevated	10 reps (5 ea)
Foot elevated bridge	Frogger bridge	Frogger bridge with band	10 reps

3A.Heel raise progressions

3B. Bridge progressions

Cool down

A. Adductor stretch (Butterfly)
B. Straddle stretch to side
C. Pancake stretch

30 sec
30 sec (ea)
30 sec

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.