Circuit: Perform 2 sets for 1 minute each (9 stations, 2 people at each)
- Lateral Box Jumps (6)–>rest -> repeat (6)
- DB D2 Low to High with Weight Shift-30s each side
- Split Squat Jumps (6)–>rest -> repeat (6)
- Straight Arm Pull-downs
- Wood Chops (High to Low)-30s each side
- Straight Leg Pull Through
- DB 3-Way Shoulder (Forward Raise, Lateral Raise, Reverse Flys (10 each)
- Bridges with Knee Ups
- Lower Abdominal with Knee Ups
Main Strength Workout: Perform 2-3 sets for 1 Min Stations (6 stations, 3 people at each station)
Box Squat – 3 reps
Clean Deadlift Shrug (CDL) + Shrug off of Blocks – 5 reps
Lunge + Rotate with DB – 6 reps each leg
T-Bar Rows – 8 reps
Triceps Extension on bench while in bridge position – 8 reps
Speed DB Bench – 4 reps
Please add your comments below on the workout.
In Fitness and Health,
Brien Shamp and Mike Salemi
www.BaseballPerformanceEdge.com
650-654-4604
