WORKOUT ONE - BASEBLOCKS DIGITAL

Workout overview

	Rest	Sets
1. Dot drill 2. Long jump 3. Base jumps 4. Knee ups 5. Hollow body 6. Leg raises	30 secs 1 min 30 secs 30 secs 30 secs 30 secs	4 sets

Warm-up (4 min)

Neck bridges	10 ea direction
Down dog	30 sec
Cobra	30 sec
Standing butterfly	30 sec
Standing pike	30 sec
Standing arch	30 sec

1. Dot drill: 4 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
30 sec	45 sec	1 min	1min 15 sec

2. Long jump: 4 sets with 1 min rest

Week 1	Week 2	Week 3	Week 4
4 jumps	4 jumps	5 jumps	5 jumps

3. Base jumps: 4 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
2 reps	3 reps	4 reps	5 reps

4. Knee ups: 4 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
8 reps	10 reps	12 reps	14 reps

5. Hollow body hold: 4 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
20 sec	25 sec	30 sec	35 sec

6. Leg raises: 4 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
10	12	14	16

Week 1
Week 2	please complete the previous week first
Week 3	please complete the previous week first
Week 4	please complete the previous week first

Cool-down

Cobra stretch	1 min
Scared cat	1 min
Pike	1 min
Side lunge	1 min

RETURN TO PROGRAM

About Me

Reece Humphrey

Reece “Highlight” Humphrey has won at every level in the sport of wrestling. He was a 3x State Champion while leading his team to 2 State Championships as well. He was a 2x NCAA All-American at Ohio State University finishing 2nd and 3rd while leading the Buckeyes to an NCAA Runner up finish. He made 3 Team USA World Teams and won 3 U.S. Open titles. Now, he is in his second full year of coaching and already adding his name to the best coaches in the country by winning the 2019 USA Freestyle Coach of the Year award. He also has a big social media presence building his brand through happiness, family, and creative athletic challenges better known as #HumphreyChallenge.