Fall Baseball Workout #12
Begin with Core Circuit for 1 Minute Each for 2 Sets (Keep 3 B’s (Belly, Butt, Bladder)):
1. Lower Abdominal Horizontal Scissors
2. Bridges with One Leg Press *Keep Hips Level (30s each leg)
3. Plank with Triceps Ext *Lock Shoulder Blades
4. Modified Superman *Lock Shoulder Blades
Circuit: Perform 2-3 Rounds for 60s each (7 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 Max Back Box Squats (5) *1st set warm-up with the bar only *Hips Back *Explode Up *Touch Box
2. BB Rotation (30s Each) *Keep Shoulders Back & Down * Hips Back *Stay Tight
3. Single Leg Deadlift (30s) *Keep Shoulders Back & Down *Bend from the hip
4. DB Split Squat (30s each side) *Explode Up * Keep Tuck
5. KB One Arm Row (30s) *Squeeze Shoulder Blades *Keep Shoulders Back & Down
6. 5-10-5 *Stay Low *Game Speed
7. Push & Rotate wit Pulley (30s) *Lock *Keep Shoulders Back & Down
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
www.SFBayAreaBootCamp.com
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