Fall Baseball Workout #14
Begin with Warm-Up Circuit: (Keep 3 B’s (Belly, Butt, Bladder)):
1. Forward Lunges: 10 each
2. Squats: 10
3. One Leg Squat: 5
4. Sit-Ups: 15
5. Get-Ups: 2 each side
6. Bridges: 10
7. Close Grip Push-Up: 5
Circuit: Perform 2-3 Rounds for 60s each (8 stations, 4 people at each) *Perform as many sets as possible in the 60 sec period after a rest period in which you feel rested *Focus on 3B’s-Keep Belly & Bladder In & Butt Tucked as Needed *20s Rest in between exercises
1. BB Max Back Box Squats (5) *1st set warm-up with the bar only *Hips Back *Explode Up *Touch Box
2. BB Rows *Squeeze Shoulder Blades *Keep Shoulders Back & Down
3. One Leg Bench Squat (30s)
4. MB Alternating Close Grip Push-Up *Lock *Keep Shoulders Back & Down *Explode Up
5. Glute/Ham Raise with Plate *Bend from hip
6. KB/Plate Medium Chest Pull *Hips Back *Explode Up *Avoid lifting elbows past shoulders
7. Resisted Lateral Shuffle (30s each side) *Stay Low *Explode * Keep Tuck
8. MB Get-Up (30s each side) *Lock *Keep Shoulders Back & Down
Brien Shamp BS CSCS CMT CHEK NLC II
Personal Trainer, Nutrition and Lifestyle Coach
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