WORKOUT ONE - BASEBLOCKS DIGITAL

Workout overview

	Sets	Rest
1A. Curtsey lunge 1B. Bridge	3	1min 30secs
2A. Pullthrough 2B. Clamshell	3	1min 30secs

Warmup (5mins)

1. Achilles stretch + ankle circles	10 ea
2. Walk out to lunge w/thoracic rotation	5 ea
3. Squat with trunk twist	10 reps
4. Side lunges	5 ea

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

Week 1-2	Week 3-4	Week 5-6
Curtsey lunge	Side step up	Curtsey lunge to side step up	8 ea
Bridge with 5sec ISO hold	Bridge with 5sec ISO hold	Bridge with 5sec ISO hold	12 reps

1A. Curtsey lunge progressions

1B. Bridge progressions

2. Perform this superset for 3 sets. Rest 1min30secs after 2B.

Week 1-2	Week 3-4	Week 5-6
Banded pullthrough	Banded pullthrough	Banded pullthrough	12 reps
Side lying iso clamshell	Side plank iso clamshell	Side plank iso clamshell with band	10 ea

2A. Pullthrough progressions

2B. Clamshell progressions

Cool down

Kneeling hip flexor stretch
Kneeling hamstring stretch
TFL stretch with band

30 secs (ea
30 secs (ea)
30 secs (ea)

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.