WORKOUT TWO - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1A. Deadlift 1B. Romanian deadlift	3	2 min
2A. Sissy squat 2B. Bridge	3	2 min
3A. Tall kneeling to step-up 3B. Plank	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
Deadlift with heavy band	Staggered deadlift with heavy band	Tempo deadlift	6 reps
Single leg Romanian deadlift	Banded single leg Romanian deadlift	Single leg Romanian deadlift to pistol squat	4 ea

1A. Deadlift progressions

1B. RDL progressions

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

Week 1-2	Week 3-4	Week 5-6
Sissy squat (double arm assist)	Sissy squat (single arm assist)	Sissy squat	4 reps
Bridge with slider curl	Single leg bridge with slider curl	Single leg bridge with hamstring curl	4 ea

2A. Sissy squat progressions

2B. Bridge progressions

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

Week 1-2	Week 3-4	Week 5-6
Tall kneeling to step-up	Tall kneeling to step-up with band	Tall kneeling to step-up with band	6 ea
Push-up hold (30 secs)	Single leg tuck slow sliders	Plank tuck up sliders	8 reps (4 ea)

3A.Tall kneeling to step-up progressions

3B. Plank 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.