College of San Mateo Fall Baseball Workout #14
Here is the workout for Monday & Wednesday below.
Begin with Core Circuit for 1 min for 1-2 Rounds: (Keep 3 B’s (Belly, Butt, Bladder)):
1. Lower Ab Vertical Scissors
2. Bridge with Straight Leg Raise- 30 s Each Side *Hips Level
3. Prone Cobra Hold *Squeeze Shoulder Blades *Look Down
4. Side Plank Hip Drop- 30 s Each Side *Raise and Lower Hips
Circuit: Perform 3 Rounds for 40s each (8 stations, 6 people at each) *Perform as many sets as possible in the 40 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 Back Squats: Mon-3 (Max Effort); BB Box Squats: Wed- 2 Reps (Speed-50% Max) *Warm-Up in between transition *Keep Flat Back *Butt Out
2. MB Slams *Follow Through *For those with shoulder issues-do crunches or modify by bringing ball to forehead vs. overhead
3. DB Bench Press: Mon- 3 (Max Effort) ;Wed-2 Reps (Speed-50% of MAX) *Create arch in spine-lock shoulders back & down
4. One Leg Burpees (20s each side) *No push-up *Explode Up
5. Pulley Split Stance Pull & Rotate (20s each side) *Keep Shoulders Back & Down
6. MB Wall Backwards Rotation (20s each side) *Speed *Lock *Keep Shoulders Back & Down *Back Facing Wall *Arms Straight
7. 5 Yard Get-Ups *Goal is to run while getting up *Stay Low
8. Kneeling Nija Jumps: http://www.bodyrock.tv/2011/04/11/hard-bodies-getting-harder-workout/ *Explode
Please add your comments below on the workout.
Your friend & coach,
Brien
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