WORKOUT THREE - BASEBLOCKS DIGITAL

Workout overview

	Rest	Sets
1. Line drill 2. Burpees 3. Pistol squat 4. Base runners 5. Heel taps 6. Moving plank	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. Line 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. Burpees: 4 sets with 1 min rest

Week 1	Week 2	Week 3	Week 4
5	6	7	8

3. Pistol squat: 4 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
3 ea	4 ea	5 ea	6 ea

4. Base runners: 4 sets with 30 sec rest

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

5. Heel taps: 4 sets with 30 sec rest

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

6. Moving plank: 4 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
30 sec	40 sec	50 sec	60 sec

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.