THE LOWER BODY FOUNDATIONS PROGRAM

Overview

Program Goal	Lower body mobility and endurance
Delivery Format	Video follow-along or written workout
Experience Level	Suitable for all levels
Program Duration	Four weeks
Training Frequency	Five days per week
Equipment	The BaseBench Dowel Resistance Bands

Workout overview

This is a non-specific program, moderate intensity and high frequency designed to increase the general capacity of your lower body. You will be performing five, thirty minute workouts per week.

DAY ONE HIP HINGE	DAY TWO MOBILITY	DAY THREE SQUAT	DAY FOUR FLEXIBILITY	DAY FIVE LUNGE
1A. Standing hip hinge 1B. Dowel deadlift 2A. Clamshell 2B. Hip thrust	1A. Squat w/side-step 1B. Mobilization squat1C. Plank 2A. Ankle mobilization 2B. Hip flexion mobilization 2C. Sciatic floss	1A. Box squat 1B. Squat 2A. Banded bridge 2B. Overhead sit to stand	1A. Shifting squat 1B. Pallof press1C. Open books 2A. Elevated pike 2B. Kneeling quad stretch 2C. Calf stretch	1A. Lunge 1B. Box Pistol 2A. Step-up 2B. Side lunge

Weekly schedule

You will alternate between a day of resistance training and flexibility/mobility.

SUN	MON	TUES	WEDS	THURS	FRI	SAT
DAY 1	DAY 2	DAY 3		DAY 4	DAY 5

Baseline testing

This program has two tests to measure your pike performance. Tracking stretching improvements can be tricky – I recommend taking a photo/video of each test.

Test one: deep squat hold

Depth

Pass	Fail
– Feet flat – hips below knees	– Heels raise – hips above knees

Duration

Beginner	Intermediate	Advanced
< 10 secs	11 – 59 secs	1 min +

Test two: step-ups for max reps

Beginner	Intermediate	Advanced
< 10 ea	11 – 15 ea	16 ea +

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.