College of San Mateo Baseball Workout of the Day – 11/22/10

Fall Baseball Workout #16

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 or do the rec. reps below*Focus on 3B’s-Keep Belly & Bladder In & Butt Tucked as Needed *See below 

1.   BB Max Back Box Squats  (5) *1st set warm-up with the bar only *Hips Back *Explode Up *Touch Box

2.    DB One Arm Press & Rotate with Head on Ball (30s each side) *Squeeze Shoulder Blades *Keep Shoulders Back & Down

3.    BB Rack Pull  (5) *Bend from hip *Keep Shoulders Back & Down *Explode Up

4.    DB One Arm Row with Push Up Hold (30s each side)  *Lock  *Keep Shoulders Back & Down

5.    MB Hitters Putt (30s each side) *Speed  *Keep Shoulders Back & Down

6.    D2 Low to High with Squat (30s)à Biceps Curls (30s) *Squeeze Shoulder Blades *Keep Shoulders Back & Down

7.    Side Lunge with MB on Shoulder (30s each side) *Stay Low *Explode * Keep Tuck 

*After each exercise above perform the following cardio movement for 30s (entire group all does the same cardio movements)

1. Lateral Jumps
2. Mountain Climbers
3. High Knee Skips
4. High Knee Runs
5. In-In-Out-Out Footwork Drill (15 s lead in with right foot, switch to left for 15s)
6. Forward-Forward-Back-Back Footwork Drill  (15 s lead in with right foot, switch to left for 15s)

For the first exercise everyone will do lateral jumps as the cardio exercise. For the second exercise everyone will do mountain climbers as the cardio exercise, etc. 

Brien Shamp BS CSCS CMT CHEK NLC II

Personal Trainer, Nutrition and Lifestyle Coach
www.BrienShamp.com
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650-654-4604

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