2011 Fall Baseball Workout #1
Core Work: Perform the exercises below for 1 min each x 12 rounds
1. 4 Point Tuck w/ Opp. Arm & Leg Lift: 5×10 s Hold Each Side *Relax Upper Traps *Stay Locked- 2 B’s & Shoulders Back & Down
2. Lower Ab Curl: 1 Min *One hand below belly and other under small of back
3. 1 Leg Bridge w/ Toes Up: 10x 6s each leg *Shoulder Blades Off Ground
4. Supine Chops (3 Positions)- 1 min *Chop right –center- left- repeat *Dig heels
5. Side Lying Plank with Groin: 30s each side *Keep Head Back *3 B’s
6. Prone Cobra: 6 x 10s *Thumbs Up *Feet on Floor
WOD: Perform 3-4 Rounds for 40s each (6 stations, 8 people at each) *Focus on 3B’s-Keep Belly & Bladder In & Butt Tucked as Needed
1. BB Fat Man Rows (20s)–> Retraction (20s)
2. Battle Ropes- Single Alt. Wave (20s) & Jumping Jacks (20s) *Relax Heels * Quick transition
3. Prisoner Split Squats (20s each side) *Keep Tuck
4. Plank with Triceps Ext *Lock
5. Glute Ham Raise
6. Mountain Climbers *Stay Tight *Lock *Drive
7. Speed Ladder: High Knee Run *Toes Up *Drive
8. Body Weight Box Squats *Hinge from Hips *Get low *Explode up
Please add your comments below on the workout.
In Fitness, Performance and Health,
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
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650-654-4604
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