College of San Mateo Baseball Workout of the Day -10/31/11 & 11/2/11

Description: Description: banner-csm baseball

College of San Mateo Fall Baseball Workout #11

Here is the workout for Monday & Wednesday below.

Begin with Core Circuit for 1 Minute Each for 2 Sets (Keep 3 B’s (Belly, Butt, Bladder)):

1.   Plate/DB Trunk Rotations & Figure 8’s: 30s Each

2.   Plate/DB Midline Wood Chops (High to Low): 15

3.   Plate/DB Reverse Wood Chops with Pivot (Low-High): 10 Each Side

4.   Plate/DB Wood Chops with Pivot (High to Low): 10 Each Side

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.    BB Good Mornings: Mon-6 (Max Effort); BB Box Squats: Wed- 2 Reps (Speed-50% Max) *Warm-Up in between transition *Keep Flat Back *Butt Out

2.    Battle Ropes: Double Wave (20s each partner) *Lock Shoulders Down & Back *Stay Tight *Burpees while recovering for 20s

3.    DB Chest Press with Head on Swiss Ball: Mon- 6 Reps (Max Effort) ;Wed-2 Reps (Speed-50% of MAX) *Create arch in spine-lock shoulders back & down

4.    Deck Squat Jumps  *Explode Up

5.    Plate One Arm  Rows (20s each side) *Hips Back *Butt Out *Squeeze Shoulder Blades *Keep Shoulders Back & Down

6.    KB/DB Swing  *Keep Back Flat *Only a Very Small Squat *Stay Tight

7.    Pulley StandingTrunk Rotation (20s Each Side) *Keep Shoulders Back & Down  *Butt Out *Arms Straight *Weight Shift

8.    2 Cone Forward-Backwards Agility Drill *Touch ground with hand with the same leg that plants- inside leg

Please add your comments below on the workout.

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