Laura Kummerle, Author at BASEBLOCKS DIGITAL

WORKOUT THREE

Laura Kummerle — Sat, 17 Apr 2021 06:08:58 +0000

Workout overview

	Sets	Rest
1A. Lunge to hip circle 1B. Heel tap 1C. Deep squat with thoracic rotation	3	Continuous
2A. Banded hip mobilization 2B. Banded ankle mobilization 2C. Fibular head self mobilization	3	Continuous

1. Perform this superset for 3 sets without any rest

A. Lunge to hip circle	30 secs (ea)
B. Heel tap	30 secs (ea)
C. Deep squat with thoracic rotation	30 secs

1A. Lunge to hip circle

1B. Heel tap

1C. Deep squat with thoracic rotation

2. Perform this superset for 3 sets without any rest

A. Banded hip mobilization	30 secs (ea)
B. Banded ankle mobilization	30 secs (ea)
C. Fibular head self mobilization	30 secs (ea)

2A. Banded hip mobilization

2B. Banded ankle mobilization

2C. Fibular head self mobilization

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WORKOUT FOUR

Laura Kummerle — Sat, 17 Apr 2021 05:55:22 +0000

Workout overview

	Sets	Rest
1A. Deadlift 1B. Side step	3	1min 30secs
2A. Hip abduction 2B. Quadruped hip extension	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
Banded deadlift	Banded deadlift	Staggered stance deadlift	12 reps (6 ea)
Banded side step	Squat then banded side step	Sustained squat with side step	12 ea

1A. Deadlift progressions

1B. Side step progressions

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

Week 1-2	Week 3-4	Week 5-6
Straight leg raise hip abduction	Kneeling side plank hip abduction	Side plank hip abduction	8 ea
Quadruped hip extension	Quadruped hip extension	Quadruped hip extension with bands	12 reps (6 ea)

2A. Hip abduction progressions

2B. Quadruped hip extension 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

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WORKOUT TWO

Laura Kummerle — Sat, 17 Apr 2021 05:49:41 +0000

Workout overview

	Sets	Rest
1A. Nordic curl 1B. Single leg Romanian deadlift	3	1min 30secs
2A. Kickback 2B. Kneeling hip hinge	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
Eccentric Nordic curl	Nordic curl with pushup	Nordic curl with pushup	8 reps
Single leg RDL with dowel	Single leg RDL	Single leg RDL with bands	8 ea

1A. Nordic curl progressions

1B. Single leg RDL progressions

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

Week 1-2	Week 3-4	Week 5-6
Banded kneeling kickback (bands at knees)	Banded kneeling kickback (bands at feet)	Banded standing kickback	12 ea
Banded kneeling hip hinge	Banded kneeling hip hinge	Modified kneeling banded hip hinge	12 reps (6 ea)

2A. Kickback progressions

2B. Kneeling hip hinge 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

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WORKOUT ONE

Laura Kummerle — Sat, 17 Apr 2021 05:43:43 +0000

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

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THE LOWER BODY POWER PROGRAM

Laura Kummerle — Fri, 16 Apr 2021 12:30:04 +0000

Overview

Program Goal	Lower body power
Delivery Format	Self-paced workouts
Experience Level	Intermediate test score
Program Duration	Six weeks
Training Frequency	Three per week
Equipment	BaseBench

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

Workout One (60 mins)	Workout Two (60 mins)	Workout Three (60 mins)
1A. Back squat 1B. Side lunge 2A. Jump from kneeling 2B. Step over 3A. Curtsey lunge 3B. Broad jump	1A. Box jump 1B. Burpee 2A. Pull throughs 2B. Ski jump 3A. Back squat 3B. Jump squat	1A. Candlestick jump 1B. Jumping lunge 2A. Deadlift 2B. Jump squat 3a. Dumbbell jump squat 3b. Side shuffle

Sample weekly schedule

Sunday
Monday	Workout One (60 mins)
Tuesday
Wednesday	Workout Two (60 mins)
Thursday
Friday	Workout Three (60 mins)
Saturday

Test: Squat jumps

Beginner	Intermediate	Advanced
< 10 reps	10-18 reps	> 18 reps

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THE GLUTE PROGRAM

Laura Kummerle — Fri, 16 Apr 2021 06:52:40 +0000

Overview

Program Goal	Lower body strength
Delivery Format	Self-paced workouts
Experience Level	All levels
Program Duration	Six weeks
Training Frequency	Five per week
Equipment	BaseBench Resistance bands

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

Workout One (30 mins)	Workout Two (30 mins)	Workout Three (30 mins)	Workout Four (30 mins)	Week Five (30 mins)
1A. Curtsey lunge 1B. Bridge 2A. Pull through 2B. Clamshell	1A. Nordic curl 1B. Single leg RDL 2A. Kneeling kickback 2B. Kneeling hip hinge	1A. Lunge 1B. Heel tap 1C. Deep squat 2A. Hip Mobilization 2B. Banded ankle mobilization 2C. Fibula head self-mobilization	1A. Deadlift 1B. Banded side step 2A. Hip abduction 2B. Quadruped hip extension	1A. Back squat 1B. Hip thrust 2A. Side plank 2B. Pike leg lifts

Sample weekly schedule

Sunday
Monday	Workout One (Glutes)
Tuesday	Workout Two (Glutes)
Wednesday
Thursday	Workout Three (Recover/Mobility)
Friday	Workout Four (Glutes)
Saturday	Workout Five (Activation)

Test: hip thrust isometric hold

Beginner	Intermediate	Advanced
Double leg hold > 40 secs	Single leg hold > 20 secs	Single leg hold > 40 secs

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THE LOWER BODY STRENGTH PROGRAM

Laura Kummerle — Fri, 16 Apr 2021 01:34:18 +0000

Overview

Program Goal	Lower body strength
Delivery Format	Self-paced workouts
Experience Level	Intermediate test score
Program Duration	Six weeks
Training Frequency	Four per week
Equipment	BaseBench Resistance bands

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

Workout One (60 mins)	Workout Two (60 mins)	Workout Three (60 mins)	Workout Four (60 mins)
1A. Back squat 1B. Pistol squat 2A. Front squat 2B. Nordic curl 3A. Side plank 3B. Hip adduction	1A. Deadlift 1B. Single leg Romanian dealdift 2A. Sissy squat 2B. Bridge 3A. Tall kneeling step-up 3B. Plank	1A. Bulgarian split squat 1B. Curtsey lunge 2A. Shrimp squat 2B. Lateral lunge 3A. Hip thrust 3B. Eccentric long arc quad	1A. Dragon pistol 1B. Pistol leg lift 2A. Pistol squat 2B. Side lunge 3A. Heel raise 3B. Foot elevated bridge

Sample weekly schedule

Sunday
Monday	Workout One (60 mins)
Tuesday
Wednesday	Workout Two (60 mins)
Thursday
Friday	Workout Three (60 mins)
Saturday	Workout Four (60 mins)

Test: Bulgarian split squats

Perform as many repetitions on each leg in a 30-second block. Rest 2-3 minutes between legs.

Beginner	Intermediate	Advanced
< 12 reps	13- 24 reps	> 25 reps

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THE MUSCLE UP PROGRAM

Laura Kummerle — Fri, 16 Apr 2021 01:34:14 +0000

Overview

Program Goal	Muscle up
Delivery Format	Self-paced workouts
Experience Level	10+ pull-ups 12+ dips
Program Duration	Six weeks
Training Frequency	Three per week
Equipment	BaseBar/B-Bars Resistance bands

Disclaimer: make sure you consult with a medical professional before commencing any exercise regimen.

Workout overview

Workout One (60 mins)	Workout Two (60 mins)	Workout Three (60 mins)
1A. Scapula depression 1B. Sidelying external rotation 2A. False grip pull ups 2B. Eccentric muscle ups 3A. Bar dips 3B. Chin-up	1A. Banded 90/90 ER 1B. Australian row 2A. Dip to muscle-up transition 2B. Banded high false grip pull-up 3A. Wide grip pull-up 3B. Push-up	1A. Banded shoulder extension 1B. Banded shoulder diagonal lifts 2A. Muscle-up 2B. Single-arm Australian row 3A. Tuck pull-ups 3B. Banded muscle up transition 4A. Squat assisted muscle up 4B. Dips with negative muscle up

Sample weekly schedule

Sunday
Monday	Workout One (60 mins)
Tuesday
Wednesday	Workout Two (60 mins)
Thursday
Friday	Workout Three (60 mins)
Saturday

Tests

Max false grip pull-ups

Beginner	Intermediate	Advanced
< 3 reps	3-6 reps	> 7 reps

Max dips

Beginner	Intermediate	Advanced
< 10 reps	10-15 reps	> 16 reps

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WORKOUT THREE

Laura Kummerle — Thu, 15 Apr 2021 23:32:22 +0000

Workout overview

	Sets	Rest
1A. Candlestick jump 1B. Jumping lunges	3	2 min
2A. Deadlift 2B. Jump squats	3	2 min
3A. Dumbbell jump squat 3B. Side shuffle	3	2 min

Warmup (5mins)

1. Achilles stretch (10 reps) to dive bomber push up x 5	5 reps
2. Deep squat to t/s rotation to pike	5 rnds
3. Cossack squat to hip IR	5 ea
4. Figure 4 squat	10 ea

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

Week 1-2	Week 3-4	Week 5-6
Candlestick straight jump	Candlestick tuck jump	Candlestick single leg jump	4 reps (2 ea)
Alternating lunge jump	Alternating lunge jump	Alternating lunge jump with tuck jump	5 ea

3A. Candlestick progressions

3B. Jumping lunge progressions

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

Week 1-2	Week 3-4	Week 5-6
Tempo banded deadlift	Tempo banded deadlfit	Tempo banded staggered stance deadlift	6 reps (3 ea)
Jump squats	1/2 turn jump squat	1/2 turn tuck jump squat	6 reps (3 ea)

2A. Deadlift progressions

2B. Jump squat progressions

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

Week 1-2	Week 3-4	Week 5-6
Dumbbell squat thruster	Dumbbell jump squat	Dumbbell snatch	6 reps (3 ea)
Side shuffle to heel raise	Side shuffle to jump	Side shuffle to jump with bands	3 ea

3A. Dumbbell jump squat progressions

3B. Side shuffle progressions

Cool down

Double knee to chest or lifting hips up over shoulders
Runner’s stretch (figure 4 side pike thing)
Quad stretch kneeling

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

2 sets

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WORKOUT TWO

Laura Kummerle — Thu, 15 Apr 2021 23:22:03 +0000

Workout overview

	Sets	Rest
1A. 2 to 1 box jump 1B. Burpee	3	2 min
2A. Banded pull through 2B. Ski jump	3	2 min
3A. Back squat 3B. Jump squat	3	1 min 30 secs

Warmup (5mins)

1. Achilles stretch (10 reps) to dive bomber push up x 5	5 reps
2. Deep squat to t/s rotation to pike	5 rnds
3. Cossack squat to hip IR	5 ea
4. Figure 4 squat	10 ea

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

Week 1-2	Week 3-4	Week 5-6
2 to 1 box jump	Single leg box jump	Single leg box jump to pistol squat	4 ea
Burpee (no push up)	Burpee	Burpee to tuck jump	5 reps

1A. Box jump progressions

1B. Burpee progressions

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

Week 1-2	Week 3-4	Week 5-6
Tempo banded pull through	Tempo banded pull through	DB/KB swings	5 reps
Step back to ski jump	Back lunge to ski jump	Back lunge to single leg tuck jump	5 ea

2A. Pull through progressions

2B. Ski jump progressions

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

Week 1-2	Week 3-4	Week 5-6
Tempo back squat	Banded tempo back squat	Banded tempo back squat	5 reps
Jump squat	2 to 1 jump squat	Second leg jump squat	6 reps (3 ea)

3A. Back squat

3B. Jump squat

Cool down

Double knee to chest or lifting hips up over shoulders
Runner’s stretch (figure 4 side pike thing)
Quad stretch kneeling

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

2 sets

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