Circuit: Perform 2 sets for 1 minute each (9 stations, 2 people at each)
1. Dynamic Wood Chops (High to Low)
2. DB Shoulder Ext. Rotation-Side Lying-30s each side
3. Split Squat Alt Jumps (5)>rest -> repeat (5)
4. Reverse Pulldowns
5. Step-Ups w/ Knee Drive-30s each side
6. Push Up Hold w/ 1 Arm Rotation
7. DB Forearm Flex/Ext/Sup/Pro/Radial Deviation
8. Rowing
9. Side Plank with 1 Arm Rotation-30s each side
Main Strength Workout: Perform 2-3 sets for 1 Min Stations (6 stations, 3 people at each station)
1) DB Speed Bench: 4 reps
2) DB High Chest/Neck Press: 5 Reps
3) Barbell Bent Over Row: 8-10 Reps
4) Box Squat: 3 Reps
5) Clean High Pull off Blocks: 5 Reps
6) 45 Degree Back Raise: 8 Reps
Please add your comments below on the workout.
In Fitness and Health,
Brien Shamp and Mike Salemi
www.BaseballPerformanceEdge.com
650-654-4604
