Workout One - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1A. Scapula depression 1B. Sidelying external rotation	3	1 min
2A. False grip pull ups 2B. Eccentric muscle ups	3	2 min
3A. Bar dips 3B. Chin-up	2	90 secs

Warmup (5mins)

A. Shoulder circles
B. Cross body switches
C. Open book with overhead circle

8 ea
8 ea
5ea

2 sets

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

1A. Scapula depression	10 reps
1B. Sidelying external rotation	10 ea

1A. Scapula depression

1B. Sidelying external rotation

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

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
2A. False grip pull-ups	4 reps	5 reps	6 reps	6 reps	7 reps	8 reps
2B. Eccentric muscle-up	4 reps	4 reps	5 reps	5 reps	6 reps	6 reps

2A. False grip pull-ups

2B. Eccentric muscle-up

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

	Week 1	Week 2	Week 3	Week 4	Week 5	Week 6
3A. Bar dips	6 reps	7 reps	8 reps	9 reps	10 reps	10 reps
3B. Chin-up	6 reps	7 reps	8 reps	9 reps	10 reps	10 reps

3A. Bar dips

3B. Chin-up

Cool down

A. Triceps stretch
B. Quadruped wrist flexion + extension
C. Cat stretch

30 sec (ea)
30 sec (ea)
Cat stretch

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.