College of San Mateo Fall Baseball Workout #12
Here is the workout for Monday & Wednesday below.
Begin with Core Circuit for 1 Minute Each for 2 Sets (Keep 3 B’s (Belly, Butt, Bladder)):
- Lower Ab Vertical Scissors *3B’s
- Bridge w/Straight Leg Raise (30 s each Side) *Keep Hips Level
- Supine Straight Leg Opp Hand To Foot Toe Touch *Alternate Touching Feet with Opp. Hand
- Aquaman *Relax Shoulder
Circuit: Perform 3 Rounds for 50s each (8 stations, 6 people at each) *Perform as many sets as possible in the 50 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 Front Squats: Mon-6 (Max Effort); BB Box Squats: Wed- 2 Reps (Speed-50% Max) *Warm-Up in between transition *Keep Flat Back *Butt Out
2. One Leg Bench/Matt Squat (25s Each Side) *Explode Up
3. BB Fat Man Rows (25s each) *Hips Back *Butt Out *Squeeze Shoulder Blades *Keep Shoulders Back & Down
4. Plate Floor Press: Mon; MB Alternating Close Grip Push-Up: Wed *Lock *Keep Shoulders Back & Down *Explode Up *Go over Wed exercise on Mon
5. Glute/Ham Raise with Plate *Bend from hip
6. KB/Plate Medium Chest Pull *Hips Back *Explode Up *Avoid lifting elbows past shoulders
7. Resisted Pulley Lateral Shuffle (25s each side) *Stay Low *Explode
8. Prisoner Get-Ups (25s each side) http://www.bodyrock.tv/2011/10/25/hot-fit-tight-workout/ (cross right leg to get up & down for first 25s and left leg for last 25s)*Use hand as needed to get up
Please add your comments below on the workout.
Your friend & coach,
Brien
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