Fall Baseball Workout #13
Begin with Core Circuit for 1 Minute Each for 2 Sets (Keep 3 B’s (Belly, Butt, Bladder)):
1. Trunk Rotations (30s) & Figure 8”s: 30s Each
2. Midline Wood Chops (High to Low): 15
3. Reverse Wood Chops with Pivot (Low-High): 10 Each Side
4. Wood Chops with Pivot (High to Low): 10 Each Side
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 Speed Back Box Squats (2) *1st set warm-up with the bar only *Hips Back *Explode Up *Touch Box
2. DB Chest Press on Ball (6) *Lock *Keep Shoulders Back & Down *Explode Up
3. BB Good Mornings (5) *1st set warm-up with the bar only *Hips Back *Explode Up
4. One Arm Plate Row (30s) *Squeeze Shoulder Blades *Keep Shoulders Back & Down
5. Resisted Sprinters Lunge (30s each side) *Explode Up * Keep Tuck
6. Ladder: Lateral Skip with Cross-Overà Lateral shuffle *Stay Low *Game Speed
7. Mountain Climbers *Lock *Keep Shoulders Back & Down
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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