Circuit: Perform 2 sets for 1 minute each (9 stations, 2 people at each)
1. Rowing-60s
2. Rotate & pull-30s each side
3. Lateral Box Shuffle-20s–>rest 20s–> repeat 20s
4. Rope Triceps Pushdowns-8—>rest–>repeat 8 reps
5. High Knee Run: 6s–>rest 12s–>repeat 6s–>repeat two more times
6. DB Shoulder Ext. Rotation-Side Lying-30s each side
7. Jump Squats with Hands on Head-6–>rest–>6
8. Db T & M-60s
9. Reverse Biceps Curl-8—>rest–>repeat 8 reps
Main Strength Workout: Perform 2-3 sets for 1 Min Stations (6 stations, 3 people at each station)
- Box SQ: 3 Reps
- One Leg SQ on Box: 8 Reps each leg
- DB Stiff Leg DL
- Speed DB Bench
- Bent Over Upper Back Shrugs with Plate
- Fat Man Rows
Please add your comments below on the workout.
In Fitness and Health,
Brien Shamp and Mike Salemi
www.BaseballPerformanceEdge.com
650-654-4604
