College of San Mateo Baseball Workout of the Day -10/17/11 and 10/19/11

Description: Description: banner-csm baseball

Fall Baseball Workout #8

Here is the workout for Monday & Wednesday below.

Core Workout: Perform the following exercises for 2 sets:

1. Crunches ( legs straight up in the air -flexed feet) *Touch fingers to toes

2. Bridge with Leg Raise (30s Each Side) *Hips Level *Toes Up-On Heel

3. Seated Russian Twists *They can grab a plate as needed *Feet Off Floor *Lock

4. Crossover Mtn. Climbers *Lock

Description: Description: 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.     Plate Box Squats: Mon-8 (Max Effort); Box Squats: Wed- 2 Reps (Speed-50% Max) *Warm-Up in between transition *Keep Flat Back *Butt Out

2.     Battle Ropes: Underhand Grip Jumping Jacks (20s each partner) *Lock Shoulders Down & Back *Stay Tight *Jumping Jacks while recovering for 20s

3.     BB Bent Over  Rows (20s each partner) *Hips Back *Butt Out *Squeeze Shoulder Blades *Keep Shoulders Back & Down

4.     DB Incline Close Grip Press: Mon- 6 Reps (Max Effort) ;Wed-2 Reps (Speed-50% of MAX) *Create arch in spine-lock shoulders back & down

5.     Pulley Reverse Wood Chops (20s Each Side) *Keep Shoulders Back & Down  *Butt Out *Arms Straight *Weight Shift

6.     Box Jumps  *Explode Up *Step Down *Start & End with Arms Overhead

7.     Deck Squat (20s each side)  *Explode Up

8.     5-10-5 Drill *Stay Low

Please add your comments below on the workout.

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