College of San Mateo Baseball Workout of the Day -11/28/11 & 11/30/11

Description: Description: banner-csm baseball

College of San Mateo Fall Baseball Workout #14

Here is the workout for Monday & Wednesday below.

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

1.   Lower Ab Vertical Scissors

2.   Bridge with Straight Leg Raise- 30 s Each Side *Hips Level

3.   Prone Cobra Hold *Squeeze Shoulder Blades *Look Down

4.   Side Plank Hip Drop- 30 s Each Side *Raise and Lower Hips

Description: Description: Perform 3 Rounds for 40s each (8 stations, 6 people at each) *Perform as many sets as possible in the 40 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 Back Squats: Mon-3 (Max Effort); BB Box Squats: Wed- 2 Reps (Speed-50% Max) *Warm-Up in between transition *Keep Flat Back *Butt Out

2.     MB Slams *Follow Through *For those with shoulder issues-do crunches or modify by bringing ball to forehead vs. overhead

3.     DB Bench Press: Mon- 3 (Max Effort) ;Wed-2 Reps (Speed-50% of MAX) *Create arch in spine-lock shoulders back & down

4.     One Leg Burpees (20s each side) *No push-up *Explode Up

5.     Pulley Split Stance Pull & Rotate (20s each side) *Keep Shoulders Back & Down

6.     MB Wall Backwards Rotation (20s each side) *Speed *Lock  *Keep Shoulders Back & Down *Back Facing Wall *Arms Straight

7.     5 Yard Get-Ups *Goal is to run while getting up *Stay Low

8.     Kneeling Nija Jumps:  *Explode

Please add your comments below on the workout.

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