Fall CSM Baseball Workout #2
Group Core: Perform the following circuit for 1 min for 2 rounds:
1. 4 Pt Tuck (5-10s Hold) *Stay Tight *2B’s
2. Lower Abdominal Curl *3 B’s *Hands on Sides of Torso- Use them to help curls up as needed
3. Bridge with Leg Crossover (Hold 2s) *Start with feet together and toes up. *Keep Hips Level *Toes Up*Cross Ankle Over Opp. Knee and Attempt to Open To Stretch for 2sà Switch
4. Cobra (6s Hold) *Squeeze Shoulder Blades
5. Supine Chops *Chop Right to Left
Circuit: Perform 3 Rounds for 40s each (8 stations, 6 people at each)
1. One Leg Bench Squat (20s each side) *Down slow *Explode Up *Start with feet together
2. Plate Floor Press *Lock
3. Side Lunge with Touch *Keep back flat when attempting to touch ground *Goal is speed if they can do with good form
4. Power Jacks *Get Low Jumping Jack *Explode Up *Chest Up – Flat Back
5. Battle Ropes- Overhand Grip Double Wave (20s) *Lock
Set up these stations in other room
6. Pulley Pull & Rotate (20s each side) *Keep feet shoulder width *Lock
7. MB Side to Side Rotations *Throw Against wall *Keep feet shoulder width *Lock *Keep arms extended
8. Cone Drill: 10 Yard Get-Up and Go *Stay Low
Please add your comments below on the workout.
In Fitness 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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