Squat workout - BASEBLOCKS DIGITAL

Warm-up (5 min)

Calf flutters	5 ea
Ankle circles	5 ea
Toe touch walks	5 ea
A. Sumo squat twists B. Deep squat twists	5 ea (repeat twice)
A. Shallow side lunge B. Deep side lunge	5 ea (repeat twice)

1. Perform this superset 3 times. Rest 1 min after 1B.

	Weeks 1-2	Weeks 3-4	Weeks 5-6
1A. 15 reps	Squat to bench with sit	Squat to bench with tap	Air squat
1B. 15 reps	Squat facing bench	Air squat	Banded front sqaut

1A.

1B.

2. Perform this superset 3 times. Rest 1 min after 2B.

	Weeks 1-2	Weeks 3-4	Weeks 5-6
2A. 10 reps	Bridge with hip ext rotation	Squat with hip ext rotation	Banded squat w/side-step
2B. 10 reps	Overhead sit to stand	Overhead squat to bench	Overhead deep squat

2A.

2B.

Cool-down (6mins)

A. Lunge B. Hamstring stretch	30 sec ea (repeat twice)
Lying band hamstring stretch	30 sec ea (repeat twice)

RETURN TO PROGRAM

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.