Fall Baseball Workout #6
Here is the workout for Monday & Wednesday below.
Core Workout: Perform the following exercises for 2 sets:
1. Lower Abdominal (1 Min) *Heel Tap (One or Both Heels)
2. 4 Point Tuck *Opp. Arm & Leg (5 x10s Hold)
3. Side Plank (30s Each) *Lock Shoulder Blades
4. Side Lying Groin (30s Each)
5. Bridge with Leg Ext. (5x10s Hold) *Hips Level
Circuit: Perform 3 Rounds for 40s each (8 stations, 6 people at each) *Perform as many sets as possible in the 60 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. Plate Good Mornings: Mon-20s (Max Effort); Box Squats: Wed- 2 Reps (Speed-50% Max) *Warm-Up in between transition *Keep Flat Back *Butt Out *Hold Plate at Chest-Head for GM’s *Explode up
2. Battle Ropes: Overhand Grip Single Arm Wave on 1 Foot (20s each side) *Opp. Arm & Leg *Stay Tight
3. BB Flat Press: Mon- 6 Reps (Max Effort) ;Wed-2 Reps (Speed-50% of MAX) *Create arch in spine-lock shoulders back & down
4. Backwards Lunges with Arm Swing (20s each side) *Explode Up
5. LF One Arm Rows (20s each side) *Hips Back *Butt Out *Squeeze Shoulder Blades *Keep Shoulders Back & Down
6. Ladder: High Knee Run & High Knee Skip *Toes Up*Game Speed *Drive Down
7. MB Underhand Throw *Keep Shoulders Back & Down *Explode Up *Game Speed
8. One Leg Squat (20s each side) *Explode Up *Hips Back *Butt Out
Please add your comments below on the workout.
Your friend & coach,
Brien
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