Workout One - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1A. Back squat 1B. Pistol squat	3	2 min
2A. Front squat 2B. Nordic curl	3	2 min
3A. Side plank 3B. Hip adduction	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
Back squat with bands	Back squat with increased resistance	Tempo back squat	6 reps
Single leg squat to bench	Pistol squat with band assist	Pistol squat	5 ea

1A. Back squat progressions

1B. Pistol squat progressions

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

Week 1-2	Week 3-4	Week 5-6
Heel elevated squats	Heel elevated banded front squats	Heel elevated banded front squats	6 reps
Eccentric Nordic curl	Nordic curl with push-up	Nordic curl	6 reps

2A. Front squat progressions

2B. Nordic curl progressions

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

Week 1-2	Week 3-4	Week 5-6
Foot elevated side plank hip drops	Foot elevated side plank hip drops with iso clam	Foot elevated side plank hip drop with SLR abduction	6 ea
Straight leg raise hip adduction	Side plank bent leg hip adduction	Side plank hip adduction	6 ea

3A. Side plank progressions

3B. Hip adduction 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.