Workout Two - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1A. Banded 90/90 ER 1B. Australian row	3	1 min
2A. Dip to muscle-up transition 2B. Banded high false grip pull-up	3	2 min
3A. Wide grip pull-up 3B. Push-up	2	1 min 30 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. Banded 90/90 ER	10 reps
1B. Australian row	10 ea

1A. Banded 90/90 ER

1B. Australian row

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. Dip to muscle-up transition	6 reps	7 reps	8 reps	9 reps	10 reps	10 reps
2B. Banded high false grip pull-up	8 reps	9 reps	10 reps	11 reps	12 reps	12 reps

2A. Dip to muscle-up transition

2B. Banded high false grip pull-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. Wide grip pull-up	4 reps	5 reps	6 reps	7 reps	8 reps	9 reps
3B. Push up	10 reps	11 reps	12 reps	14 reps	15 reps	16 reps

3A. Wide grip pull-up

3B. Push 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.