College of San Mateo Baseball Workout of the Day -11/18/11

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College of San Mateo Fall Baseball Workout #13- REVERSE TABATA

REVERSE TABATA: Perform each exercise for 10s with 20 s rest for 8 sets total, complete 1 exercise for 8 sets and move to the next one

1.    Fat Man Rows with Bridge *Lock

2.      Jump Squats *Use Arms To Get Up Higher *Drive Into Ground *When Going Down Into Squat Arms Go Down *When Going Up Arms Reach Up *Partial Squat

3.      Battle Ropes: One Arm Wave with Back Lunge *4 Sets on Each Side *LT Leg Goes Back with RT Hand Wave and Switch

4.    DB Forward-Back Lunges *4 Sets on Each Side

5.    Plyo Air  Push-Up  *Goal is to get a little air after push-up *Keep Lock

6.      Skater Lunge (aka Apollo Ono’s) *On odd sets perform movement with a stick landing and explode as far as possible right & left * On even sets perform movement for speed *Hands behind back

7.    MB Side to Side Rotation *Facing the wall- alternate sides with rotation

8.    High Knee Down-Ups *Fast Knees and Get Down

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