College of San Mateo Fall Baseball Workout #13- REVERSE TABATA
REVERSE TABATA: Perform each exercise for 10s with 20 s rest for 8 sets total, complete 1 exercise for 8 sets and move to the next one
1. Fat Man Rows with Bridge *Lock
2. Jump Squats *Use Arms To Get Up Higher *Drive Into Ground *When Going Down Into Squat Arms Go Down *When Going Up Arms Reach Up *Partial Squat
3. Battle Ropes: One Arm Wave with Back Lunge *4 Sets on Each Side *LT Leg Goes Back with RT Hand Wave and Switch
4. DB Forward-Back Lunges *4 Sets on Each Side
5. Plyo Air Push-Up *Goal is to get a little air after push-up *Keep Lock
6. Skater Lunge (aka Apollo Ono’s) *On odd sets perform movement with a stick landing and explode as far as possible right & left * On even sets perform movement for speed *Hands behind back
7. MB Side to Side Rotation *Facing the wall- alternate sides with rotation
8. High Knee Down-Ups *Fast Knees and Get Down
Please add your comments below on the workout.
Your friend & coach,
Brien
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