Fall Baseball Workout #8
Circuit: Perform 2-3 Rounds for 60s each (8 stations, 4-6 people at each) *Perform as many sets as possible in the 60 sec period after a rest period in which you feel rested *Focus on 3B’s-Keep Belly & Bladder In & Butt Tucked as Needed *20s Rest in between exercises
1. BB Zercher Squats (8) *1st set warm-up with the bar only *Hips Back *Explode Up
2.DB Push-Up/1 Arm Row *Squeeze*Keep Shoulders Back & Down *Wide Feet *Elbows In
3. Rack Pull (6) *Hips Back *Butt Out *Lock Shoulder Blades *Explode Up
4. Back Extension with DB Goal & T *Squeeze Shoulder Blades *Keep Shoulders Back & Down
5. MB Partner Lunges (30s each side) *Keep Spine Lengthened
6. Ladder: Lateral High Knee Run & Lateral High Knee Skip*Toes Up*Game Speed
7. Lower Abdominal Hold with Ball (1-2 Min) *Heel Tap *Keep Shoulders Back & Down
8. MB Russian Twist *Hips Up & Level
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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