College of San Mateo Baseball Workout of the Day -12/5/11 & 12/7/11

Description: Description: banner-csm baseball

College of San Mateo Fall Baseball Workout #15

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.  Turkish Get Up (3 Reps) *Everyone has a weight *Lock

2.   Seated Russian Twist with Weight*Rotate Torso RT- LT with Arms Extended as Tolerated

3.   Standing Side Bend with Weight On Head *Squeeze Shoulder Blades

4.   Supine Chops with Weight *CHop Right -Center- Left

Description: Description: Perform 3 Rounds for 50s 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 Deadlifts: Mon-5 (Max Effort); BB Box Squats: Wed- 2 Reps (Speed-50% Max) *Warm-Up in between transition *Keep Flat Back *Butt Out

2.    Battle Ropes: Egg Beaters on 1 Leg (25s Each Side)

3.    BB Floor Press: Mon- 5 (Max Effort) ;Wed-2 Reps (Speed-50% of MAX) *Create arch in spine-lock shoulders back & down

4.    Plate Lateral Lunges (25s each side) *Get low as possible *Explode Up

5.    DB One Arm Row (25s each side) *Keep Shoulders Back & Down *Squeeze

6.    High Knee Run Down-Ups *No push-up *Explode Up

7.    MB Wall HItters Shoulder Putt (25s each side) *Speed *Lock  *Keep Shoulders Back & Down *Hitting Posiiton

8.    5 Yard Sprint *Start in lead off position and focus on first 3 steps *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