College of San Mateo Baseball Workout of the Day – 10/10/11 & 10/12/11

Fall Baseball Workout #7

Here is the workout for Monday & Wednesday below.

Circuit: Perform 3 Rounds for 40s each (8 stations, 6 people at each) *Perform as many sets as possible in the 60 sec period after a rest period in which you feel rested *Focus on 3B’s-Keep Belly & Bladder In & Butt Tucked as Needed *Approx 60s Rest in between exercises

1. BB Zercher Squats: Mon-8 Reps  (Max Effort); Box Squats: Wed- 2 Reps (Speed-50% Max) *Warm-Up in between transition *Keep Flat Back *Butt Out *Explode up
2. Battle Ropes: Underhand Grip Double Wave  (20s) *Stay Tight *Cross Over Mtn. Climber (while waiting) *Rotate from torso –bring knee to opp. arm

3. BB Flat Press with Head on Ball: Mon- 8 Reps (Max Effort) ;Wed-2 Reps (Speed-50% of MAX) *Create arch in spine-lock shoulders back & down *Hips Up- Bridge

4. DB Prone 1 Arm Alt. Row *Squeeze*Keep Shoulders Back & Down *Wide Feet *Elbows In *Push-up Hold Position *Wide Feet

5. Back Extension with Small Plate/DB Goal & T  *Squeeze Shoulder Blades *Keep Shoulders Back & Down *Light Db’s or Plate (21/2 or 5 lbs)

6. Lower Abdominal Hold with Bosu Ball   *March Slowly To Make Harder *Keep Shoulders Back & Down *Elbows to Ears- Arms Overhead *Ball Should Support Low Back *Go Back Farther to Make Harder

7. MB Partner Lunges (30s each side) *Keep Spine Lengthened

8. Ladder: Lateral High Knee Run & Lateral High Knee Skip *Toes Up*Game Speed *Drive Down

Please add your comments below on the workout.

Your friend & coach,



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