Workout Two - BASEBLOCKS DIGITAL

Workout overview

	Sets
1A. 90/90 hip swivels 1B. Thoracic extension 1C. Pancake stretch	2
2A. Lying side to side taps 2B. Elevated hamstring stretch 3C. Wall middle splits	2

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 tri-set 2 times back-to-back

	Passive stretch	Active stretch
1A. 90/90 hip swivel	5 ea	—
1B. Thoracic extension (repeat twice)	20 sec	10 sec
1C. Pancake stretch	30 sec	—

1A. 90/90 hip swivel: actively spread legs as wide as possible

1B. Thoracic extension: try not to let your chest drop when you transition from passive stretch to active hold

1C. Pancake stretch: make yourself as comfortable as possible using your hands/elbows/StrongBlocks

2. Perform this tri-set 2 times back-to-back

	Passive stretch	Active stretch
2A. Lying side to side taps	—	10 ea
2B. Elevated hamstring stretch	30 sec	—
2C. Wall middle splits	60 sec	—

2A. Lying side to side taps: actively spread your legs as wide as possible

2B. Elevated hamstring stretch

2C. Wall middle splits: try and relax as much as possible

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

RETURN TO PROGRAM

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.