College of San Mateo Fall Baseball Workout #11
Here is the workout for Monday & Wednesday below.
Begin with Core Circuit for 1 Minute Each for 2 Sets (Keep 3 B’s (Belly, Butt, Bladder)):
1. Plate/DB Trunk Rotations & Figure 8’s: 30s Each
2. Plate/DB Midline Wood Chops (High to Low): 15
3. Plate/DB Reverse Wood Chops with Pivot (Low-High): 10 Each Side
4. Plate/DB Wood Chops with Pivot (High to Low): 10 Each Side
Circuit: Perform 3 Rounds for 40s each (8 stations, 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 *Approx 60s Rest in between exercises
1. BB Good Mornings: Mon-6 (Max Effort); BB Box Squats: Wed- 2 Reps (Speed-50% Max) *Warm-Up in between transition *Keep Flat Back *Butt Out
2. Battle Ropes: Double Wave (20s each partner) *Lock Shoulders Down & Back *Stay Tight *Burpees while recovering for 20s
3. DB Chest Press with Head on Swiss Ball: Mon- 6 Reps (Max Effort) ;Wed-2 Reps (Speed-50% of MAX) *Create arch in spine-lock shoulders back & down
4. Deck Squat Jumps *Explode Up
5. Plate One Arm Rows (20s each side) *Hips Back *Butt Out *Squeeze Shoulder Blades *Keep Shoulders Back & Down
6. KB/DB Swing *Keep Back Flat *Only a Very Small Squat *Stay Tight http://www.youtube.com/watch?v=QytYmL9t6BE&NR=1
7. Pulley StandingTrunk Rotation (20s Each Side) *Keep Shoulders Back & Down *Butt Out *Arms Straight *Weight Shift
8. 2 Cone Forward-Backwards Agility Drill *Touch ground with hand with the same leg that plants- inside leg http://youtu.be/WpKJlw_6kZA
Please add your comments below on the workout.
Your friend & coach,
Brien
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