Lower Body Foundations Workouts Archives - BASEBLOCKS DIGITAL https://baseblocksdigital.com/category/lower-body-foundations-workouts/ Workouts with One Weight Sat, 23 Jan 2021 20:07:30 +0000 en-AU hourly 1 https://wordpress.org/?v=6.4.8 https://baseblocksdigital.com/wp-content/uploads/2020/05/baseblocks-favicon-100x100.jpg Lower Body Foundations Workouts Archives - BASEBLOCKS DIGITAL https://baseblocksdigital.com/category/lower-body-foundations-workouts/ 32 32 Follow-along Flexibility Workout https://baseblocksdigital.com/follow-along-flexibility-workout/?utm_source=rss&utm_medium=rss&utm_campaign=follow-along-flexibility-workout Mon, 28 Sep 2020 05:05:17 +0000 https://baseblocks.com/?p=3949 In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

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]]> In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

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
RETURN TO PROGRAM

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]]> Follow-along Squat Workout https://baseblocksdigital.com/follow-along-squat-workout/?utm_source=rss&utm_medium=rss&utm_campaign=follow-along-squat-workout Mon, 28 Sep 2020 05:04:23 +0000 https://baseblocks.com/?p=3946 In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

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]]> In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

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
RETURN TO PROGRAM

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]]> Follow-along Mobility Workout https://baseblocksdigital.com/follow-along-mobility-workout/?utm_source=rss&utm_medium=rss&utm_campaign=follow-along-mobility-workout Mon, 28 Sep 2020 05:03:05 +0000 https://baseblocks.com/?p=3943 In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

The post Follow-along Mobility Workout appeared first on BASEBLOCKS DIGITAL.

]]> In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

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
RETURN TO PROGRAM

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]]> Follow-along Hip Hinge Workout https://baseblocksdigital.com/follow-along-hip-hinge-workout/?utm_source=rss&utm_medium=rss&utm_campaign=follow-along-hip-hinge-workout Mon, 28 Sep 2020 05:01:48 +0000 https://baseblocks.com/?p=3940 In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

The post Follow-along Hip Hinge Workout appeared first on BASEBLOCKS DIGITAL.

]]> In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

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
RETURN TO PROGRAM

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]]> Follow-along Lunge Workout https://baseblocksdigital.com/follow-along-lunge-workout/?utm_source=rss&utm_medium=rss&utm_campaign=follow-along-lunge-workout Mon, 28 Sep 2020 05:00:54 +0000 https://baseblocks.com/?p=3937 In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

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]]> In this video, we’ll run through the whole workout together and I’ll provide you with key cues while you perform each of the exercises.

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
RETURN TO PROGRAM

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]]> Lunge Workout https://baseblocksdigital.com/lunge-workout/?utm_source=rss&utm_medium=rss&utm_campaign=lunge-workout Mon, 28 Sep 2020 04:57:58 +0000 https://baseblocks.com/?p=3928 Warm-up (5 min) Calf flutters 5 ea Ankle circles 5 ea Toe touch walks 5 ea A. Sumo squat twistsB. 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 […]

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]]> Warm-up (5 min)
Calf flutters5 ea
Ankle circles5 ea
Toe touch walks5 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 1-2Weeks 3-4Weeks 5-6
1A. 10 repsAssisted lungeLungeBulgarian split squat
1B. 10 repsEccentric pistol / concentric squatStaggered stance squatSingle leg squat to bench
1A.
1B.
2. Perform this superset 3 times. Rest 1 min after 2B.
Weeks 1-2Weeks 3-4Weeks 5-6
2A. 10 repsLow step-upHigh step-upStep-up foot taps
2B. 8 reps Side lunges with hips to bench3-way lunge with 1/2 depth3-way lunge
2A.
2B.
Cool-down (6mins)
A. Lunge
B. Hamstring stretch		30 sec ea
(repeat twice)
Lying band hamstring stretch30 sec ea
(repeat twice)
RETURN TO PROGRAM

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]]> Flexibility Workout https://baseblocksdigital.com/flexibility-workout/?utm_source=rss&utm_medium=rss&utm_campaign=flexibility-workout Mon, 28 Sep 2020 04:53:51 +0000 https://baseblocks.com/?p=3924 Warm-up (5 min) Standing ankle circles 10 ea High knees 30 secs Butt kickers 30 secs Trunk rotation to kick 5 1. Perform this tri-set 3 times without any rest. 1A. Shifting squat 30 sec ea 1B. Kneeling pallof press 30 sec ea 1C. Open books 30 sec ea 2. Perform this tri-set 3 times […]

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]]> Warm-up (5 min)
Standing ankle circles10 ea
High knees30 secs
Butt kickers30 secs
Trunk rotation to kick5
1. Perform this tri-set 3 times without any rest.
1A. Shifting squat30 sec ea
1B. Kneeling pallof press30 sec ea
1C. Open books30 sec ea
1A. Mini band squat with side-step
1B. Kneeling pallof press
1C. Open books thoracic rotation
2. Perform this tri-set 3 times without any rest.
2A. Elevated pike30 secs
2B. Kneeling quad stretch30 sec ea
2C. Calf stretch30 sec ea
2A. Elevated pike
2B. Kneeling quad stretch
2C. Quad stretch
RETURN TO PROGRAM

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]]> Squat workout https://baseblocksdigital.com/squat-workout/?utm_source=rss&utm_medium=rss&utm_campaign=squat-workout Mon, 28 Sep 2020 04:52:36 +0000 https://baseblocks.com/?p=3921 Warm-up (5 min) Calf flutters 5 ea Ankle circles 5 ea Toe touch walks 5 ea A. Sumo squat twistsB. 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 […]

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]]> Warm-up (5 min)
Calf flutters5 ea
Ankle circles5 ea
Toe touch walks5 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 1-2Weeks 3-4Weeks 5-6
1A.
15 reps		Squat to bench with sitSquat to bench with tapAir squat
1B.
15 reps		Squat facing benchAir squat Banded front sqaut
1A.
1B.
2. Perform this superset 3 times. Rest 1 min after 2B.
Weeks 1-2Weeks 3-4Weeks 5-6
2A.
10 reps		Bridge with hip ext rotationSquat with hip ext rotationBanded squat w/side-step
2B.
10 reps		Overhead sit to standOverhead squat to bench Overhead deep squat
2A.
2B.
Cool-down (6mins)
A. Lunge
B. Hamstring stretch		30 sec ea
(repeat twice)
Lying band hamstring stretch30 sec ea
(repeat twice)
RETURN TO PROGRAM

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]]> Mobility Workout https://baseblocksdigital.com/mobility-workout/?utm_source=rss&utm_medium=rss&utm_campaign=mobility-workout Mon, 28 Sep 2020 04:51:30 +0000 https://baseblocks.com/?p=3919 Warm-up (6 min) Standing ankle circles 10 ea High knees 30 secs Butt kickers 30 secs Trunk rotation to kick 5 1. Perform this tri-set 3 times without any rest. 1A. Squat w/side-step 30 secs 1B. Knee mobilization 30 secs 1C. Plank 30 secs 2. Perform this tri-set 3 times without any rest. 1A. Ankle […]

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]]> Warm-up (6 min)
Standing ankle circles10 ea
High knees30 secs
Butt kickers30 secs
Trunk rotation to kick5
1. Perform this tri-set 3 times without any rest.
1A. Squat w/side-step30 secs
1B. Knee mobilization30 secs
1C. Plank30 secs
1A. Squat with side-step
1B. Banded fibular head mobilization with squat
1C. Plank
2. Perform this tri-set 3 times without any rest.
1A. Ankle mobilization30 secs
1B. Hip mobilization30 secs
1C. Sciatic floss30 secs
2A. Ankle DF mobilization
2B. Hip mobilization
2C. Sciatic floss with piriformis stretch
RETURN TO PROGRAM

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]]> Hip Hinge Workout https://baseblocksdigital.com/hip-hinge-workout/?utm_source=rss&utm_medium=rss&utm_campaign=hip-hinge-workout Mon, 28 Sep 2020 04:36:17 +0000 https://baseblocks.com/?p=3903 Warm-up (5 min) Calf flutters 5 ea Ankle circles 5 ea Toe touch walks 5 ea A. Sumo squat twistsB. 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 […]

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]]> Warm-up (5 min)
Calf flutters5 ea
Ankle circles5 ea
Toe touch walks5 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 1-2Weeks 3-4Weeks 5-6
1A. 10 repsStanding hip hingeBanded kneeling hip hingeBanded pull through
1B. 12 repsDeadlift with dowelDeadlift with bandStaggered stance deadlift
1A.
1B.
2. Perform this superset 3 times. Rest 1 min after 2B.
Weeks 1-2Weeks 3-4Weeks 5-6
2A. 12 reps totalClamshellBanded clamshellSide plank
2B. 12 reps totalHip thrustBanded hip thrustSL hip thrust (no band)
2A.
2B.
Cool-down (6mins)
A. Lunge
B. Hamstring stretch		30 sec ea
(repeat twice)
Lying band hamstring stretch30 sec ea
(repeat twice)
RETURN TO PROGRAM

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