College of San Mateo Fall Baseball Challenge Workout #10
Warm-up (5-10 minutes) *Incorporate exercise below
Perform the following 15 Exercises as fast as possible with good form for 30 minutes. Do as many rounds as possible in any order.
1. Outside Stairs: 5x *Quick feet *All the way up & down the stairs *Can also choose the little incline hill outside
2. Push-Up w/ 1 Arm Rotation: 5 Each Side*Wide Feet *Thumb towards midline
3. Prisoner Split Squats Jumps: 10 Each Side *Do one side at a time *Drive Feet Into Ground
4. Pulley Bent Knee Pull-Through: 15 *Sit Back & Extend Through Hips *Only Partial Squat *Keep Back Flat http://www.youtube.com/watch?v=S9srrE2-oM4
5. DB One Arm Bent Over Rows: 10 Each Side
6. BB Front Squats: 10 *Can also do without weight
7. Side Plank: 30s Each Side
8. Side Lunge with Twist: 10 Each Side*Keep Chest Up *Alt. Sides
9. Cross Over Mtn. Climber: 20 Each Side *Drive Knee To Opp. Elbow
10. Battle Ropes: Standing Big Circles: 20 *External Rotation *Head Back *Shoulders Relaxed
11. Sit-Ups with Rotation: 10 Each Side
12. Back Ext with Glute Ham: 15 *Cross Arms at Chest *Can Hold Weight
13. Lateral Hop: 10 Each Side *Work on explosive power and stick landing for 3 sec *Explode
14. BB Biceps Curls: 10
15. DB Floor Skull Crushers: 10
Please add your comments below on the workout.
Your friend & coach,
Brien
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