Fall Baseball Workout #15
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. 3 Position Plank Jump (on elbows) (30s)
3. Side Plank Lift on Hand (30s each side)
4. Kneeling MB/Plate Side Bend (30s each side)
5. Supine MB/Plate Right-Center-Left Chops: 60s
Circuit: Perform 2-3 Rounds for 60s each (7 stations, 5-6 people at each) *Perform as many reps as possible in the 30-60s sec work period *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 *Perform 2-3 sets/round
2. BB Push-Up –Rows (30s) *Squeeze Shoulder Blades *Keep Shoulders Back & Down
3. DB Romanian Deadlift (30s) *Bend from hip *Keep Shoulders Back & Down *Explode Up
4. Pulldowns with One Arm Rotation *Lock *Keep Shoulders Back & Down *Explode Up
5. Squat Foot Touch *Speed *Keep Shoulders Back & Down
6. 3 Position Band Pull-Kneel on ball *Squeeze Shoulder Blades *Keep Shoulders Back & Down
7. Side Box Step-Ups (30s) *Stay Low *Explode * Keep Tuck
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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www.SFBayAreaBootCamp.com
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