Workout Three - BASEBLOCKS DIGITAL

Workout overview

	Sets
1A. Elevated cossack squat 1B. Seated hip abduction	2
2A. Elevated pigeon 2B. Lying hip internal rotation	2
3A. Middle splits contractions 3B. Pancake side bend twist	2
4. Horse stance pulses	1

Warm-up (5 min)

1. Knee circles	10 ea direction
2. Cat cows	10 reps
3. Supported 90/90 hip swivels	5 ea side
4. Leg swings	10 ea side
5. Squat to pancake	10 reps
6. Wall middle splits	60 sec

1. Perform this superset 2 times back-to-back

	Active stretch	Passive stretch
1A. Elevated cossack squat	8 reps	—
1B. Seated hip abduction	10 reps	15 sec

1A. Elevated cossack squat: the higher the leg, the harder it will be. Make sure knees and toes face the same direction.

1B. Seated hip abduction: the goal is to keep your upper body as upright as possible.

2. Perform this superset 2 times back-to-back

	Passive stretch	Active stretch
2A. Elevated pigeon	20 sec	5 reps
2B. Hip internal rotation	10 reps	10 sec

2A. Elevated pigeon: as you lift your chest up, press your front leg down HARD for a more intense stretch.

2B. Active hip internal rotation: do not use a band that hinders your range of motion. Start with low resistance and work your way up.

3. Perform this superset 2 times back-to-back

	Active Stretch	Passive Stretch
3A. Middle split contractions	3 x 10 sec contractions	10 sec
3B. Pancake side bend twist	5 reps

3A.Middle split contractions: try to go deeper each contraction.

3B. Pancake side bend twist: try to go both downwards and sidewards for a deeper stretch.

4. Horse stance pulses (7-steps): 1 min for 1 set only.

Week 1
Week 2	please complete the previous week first
Week 3	please complete the previous week first
Week 4	please complete the previous week first

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About Me

Dan Jeong

Dan is a former track and field runner, breakdancer, and Marine Corps officer. Obsessed with getting his body stronger, faster and more mobile, he turned to calisthenics training and quickly fell in love with it. He is the founder of WSUG (short for wassup guys), and currently one of the leading calisthenics and mobility coaches in South Korea.