Circuit: Perform 2 sets for 1 minute each (9 stations, 2 people at each)
- Rowing
- D1 High to Low with Pulley
- Box Jumps
- D2 Low to High with Pulley
- Side to Side Hops
- Straight Arm Pulldowns with Pulley
- Forearm Flexion/Extension with Rope
- DB Side Bend
- Arm Bike/Versa Cimber
Main Strength Workout: Perform 2-3 sets for 1 Min Stations (6 stations, 3 people at each station)
Box Squats-3
Concentric Good Mornings (GM)-5
DB Hammer Curls Against Beam- 8
One Arm DB Row- 8
DB Bench Press for Speed- 3-5
Kettlebell Swing Using a DB – 8
If you can not see the video below go to: Baseball Performance BLOG
Please add your comments below on the workout.
In Fitness and Health,
Brien Shamp and Mike Salemi
www.BaseballPerformanceEdge.com
650-654-4604
