WORKOUT THREE - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1A. Bulgarian split squat 1B. Curtsey lunge	3	2 min
2A. Shrimp squat 2B. Lateral lunge	3	2 min
3A. Hip thrust with band 3B. Eccentric long arc quad	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
Bulgarian split squat	Bulgarian split squat with soleus raise	Banded Bulgarian split squat with soleus raise	6 ea
Curtsey lunge	Banded curtsey lunge	Banded curtsey lunge	6 ea

1A. Bulgarian split squat progressions

1B. Curtsey lunge progressions

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

Week 1-2	Week 3-4	Week 5-6
Shrimp squat (low bench)	Shrimp squat	Elevated shrimp squat	4 reps
Lateral lunge	Banded lateral lunge	Banded lateral lunge	6 ea

2A. Shrimp squat progressions

2B. Lateral lunge progressions

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

Week 1-2	Week 3-4	Week 5-6
Banded hip thrust	Banded hip thrust	Staggered stance hip thrust	8 reps (4 ea)
Eccentric long arc quad	Banded eccentric long arc quad	Banded eccentric long arc quad	6 ea

3A.Hip thrust progressions

3B. Long arc quad 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.