College of San Mateo Baseball Workout of the Day – 11/28/10

Fall Baseball Workout #17

Circuit: Perform 2-3 Rounds for 60s each (7 stations, 5-6 people at each) *Perform as many reps as possible in the 60s sec work period *Focus on 3B’s-Keep Belly & Bladder In & Butt Tucked as Needed

 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 in 60s

2. Kneeling  Get-Ups *Explode Up

3. Push-Up Commando (2 push-ups with one knee up & roll) *Lock  *Keep Shoulders Back & Down & Elbows In

4. One Leg Burpees (30s each side) *No push-up *Explode Up

5. Low Side Jump Lunge Touch *Explode Up *Speed

6. MB Wall Backwards Rotation (30s each side) *Speed *Lock  *Keep Shoulders Back & Down

7.  Pulley High Pull & Rotate on 1 Foot  (30s each side) *Keep Shoulders Back & Down 

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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