College of San Mateo Baseball Workout of the Day – 12/12/11 & 12/14/11

Description: Description: banner-csm baseball

College of San Mateo Fall Baseball Workout #16

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 Horizontal Siccors *Get everyone to count: 1-2-3–>1, 1-2-3->2, etc,

2.    One Leg Bridge Hold with Leg Cross Over (30s Each Side) *Cross RT Ankle Over LT Knee-Switch

3.    Plank with alt. elbow lift (30s) –>Plank with alt. foot lift (30s) –>Plank with opp. elbow & foot lift (30s) (90s Total)

4.    Prone Flutter Kicks (60s) *Legs Straight

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

2.    Battle Ropes: Alternating Wave (20s Side)

3.    Prisoner Split Squat Jump (20s each side)  *Explode Up *Keep Tuck

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

5.    Cross Over Lunges (20s each side) *Bring Trail Leg In Back Of Front Leg *Drop Trail Knee * Knee Allignment is Key *Explode Up *Hips Straight

Back Room

6.    Pulley High Pull& Rotate on 1 Foot (20s each side) *Keep Shoulders Back & Down *Squeeze *Opp Arm & Leg

7.    MB UnderHand Toss *Catch Off Wall and Toss *Lock  *Keep Shoulders Back & Down  *MB Starts At Chest–> Partial Squat with Straight Arms–> Explode

8.    2 Cone Figure 8 Drill  (20s Each) *Stay Low *React to go signal-explode

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