College of San Mateo Baseball Workout of the Day -11/14/11 & 11/16/11

Description: Description: banner-csm baseball

College of San Mateo Fall Baseball Workout #13

Here is the workout for Monday & Wednesday below.

Begin with Core Circuit for 1-2 Rounds: (Keep 3 B’s (Belly, Butt, Bladder)):

1.   Push-Up Hold with One Arm Rotation (30s)

2.   Side Plank Lift on Hand (30s each side)

3.   Kneeling MB/Plate Side Bend (30s each side)

4.   Supine MB/Plate Right-Center-Left Chops: 60s

Description: Description: Perform 3 Rounds for 50s each (8 stations, 6 people at each) *Perform as many sets as possible in the 50 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 Romanian Deadlifts: Mon-6 (Max Effort); BB Box Squats: Wed- 2 Reps (Speed-50% Max) *Warm-Up in between transition *Keep Flat Back *Butt Out

2.    BB Push-Up –Rows Combo (like a burpee with a BB)  (25s)–> Plate Bent Over Retraction (25s) *Squeeze Shoulder Blades *Keep Shoulders Back & Down *Explode Up on Part A

3.    Plank Up-Downs (25s lead with each side) *Keep Lock

4.    One Leg Deck Squats (25s each side)  *Explode Up

5.    MB Swiss Ball Russian Twists *Hips Up

6.    Bosu Side Steps  *Stay Low *Explode * Keep Tuck

7.    Pulldowns with One Arm Rotation (25s each side) *Lock  *Keep Shoulders Back & Down

8.    5-10-5

Please add your comments below on the workout.

Your friend & coach,



Join me on Facebook (click here) for answers to all your health, fitness, and nutrition questions.

Subscribe to my YouTube videos – new videos added daily!!!


I work with those who desire weight & fat loss, pain reduction and stress management through comprehensive exercise, nutrition & lifestyle strategies. My dream  is to coach those who seek my help live their passions with happiness & love.

Thank you for allowing me to help you.


Check our life-changing fitness and nutrition programs to help you live your healthiest, fittest, and most energetic life ever!


Personal Trainer, Nutrition and Lifestyle Coach