College of San Mateo Fall Baseball Workout #13
Here is the workout for Monday & Wednesday below.
Begin with Core Circuit for 1-2 Rounds: (Keep 3 B’s (Belly, Butt, Bladder)):
1. Push-Up Hold with One Arm Rotation (30s)
2. Side Plank Lift on Hand (30s each side)
3. Kneeling MB/Plate Side Bend (30s each side)
4. Supine MB/Plate Right-Center-Left Chops: 60s
Circuit: Perform 3 Rounds for 50s each (8 stations, 6 people at each) *Perform as many sets as possible in the 50 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 Romanian Deadlifts: Mon-6 (Max Effort); BB Box Squats: Wed- 2 Reps (Speed-50% Max) *Warm-Up in between transition *Keep Flat Back *Butt Out
2. BB Push-Up –Rows Combo (like a burpee with a BB) (25s)–> Plate Bent Over Retraction (25s) *Squeeze Shoulder Blades *Keep Shoulders Back & Down *Explode Up on Part A
3. Plank Up-Downs (25s lead with each side) *Keep Lock
4. One Leg Deck Squats (25s each side) *Explode Up
5. MB Swiss Ball Russian Twists *Hips Up
6. Bosu Side Steps *Stay Low *Explode * Keep Tuck
7. Pulldowns with One Arm Rotation (25s each side) *Lock *Keep Shoulders Back & Down
8. 5-10-5
Please add your comments below on the workout.
Your friend & coach,
Brien
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