College of San Mateo Baseball Workout of the Day -10/28/11

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College of San Mateo Fall Baseball Challenge Workout #10

Warm-up (5-10 minutes) *Incorporate exercise below

Perform the following 15 Exercises as fast as possible with good form for 30 minutes. Do as many rounds as possible in any order.

1.     Outside Stairs: 5x *Quick feet *All the way up & down the stairs *Can also choose the little incline hill outside

2.     Push-Up w/ 1 Arm Rotation: 5 Each Side*Wide Feet *Thumb towards midline

3.     Prisoner Split Squats Jumps: 10  Each Side *Do one side at a time *Drive Feet Into Ground

4.     Pulley Bent Knee Pull-Through: 15  *Sit Back & Extend Through Hips *Only Partial Squat *Keep Back Flat

5.     DB One Arm Bent Over Rows: 10 Each Side

6.     BB Front Squats: 10 *Can also do without weight

7.     Side Plank: 30s Each Side

8.     Side Lunge with Twist: 10 Each Side*Keep Chest Up *Alt. Sides

9.     Cross Over Mtn. Climber: 20 Each Side *Drive Knee To Opp. Elbow

10. Battle Ropes: Standing Big Circles: 20  *External Rotation *Head Back *Shoulders Relaxed

11. Sit-Ups with Rotation: 10 Each Side

12. Back Ext with Glute Ham: 15 *Cross Arms at Chest *Can Hold Weight

13. Lateral Hop: 10 Each Side *Work on explosive power and stick landing for 3 sec  *Explode

14. BB Biceps Curls: 10

15. DB Floor Skull Crushers: 10


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