College of San Mateo Fall Baseball Workout #16
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 Horizontal Siccors *Get everyone to count: 1-2-3–>1, 1-2-3->2, etc,
2. One Leg Bridge Hold with Leg Cross Over (30s Each Side) *Cross RT Ankle Over LT Knee-Switch
3. Plank with alt. elbow lift (30s) –>Plank with alt. foot lift (30s) –>Plank with opp. elbow & foot lift (30s) (90s Total)
4. Prone Flutter Kicks (60s) *Legs Straight
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 Squats: Mon-2 (Max Effort); BB Box Squats: Wed- 2 Reps (Speed-50% Max) *Warm-Up in between transition *Keep Flat Back *Butt Out
2. Battle Ropes: Alternating Wave (20s Side)
3. Prisoner Split Squat Jump (20s each side) *Explode Up *Keep Tuck
4. DB Incline Press: Mon- 2 (Max Effort) ;Wed-2 Reps (Speed-50% of MAX) *Create arch in spine-lock shoulders back & down
5. Cross Over Lunges (20s each side) *Bring Trail Leg In Back Of Front Leg *Drop Trail Knee * Knee Allignment is Key *Explode Up *Hips Straight
Back Room
6. Pulley High Pull& Rotate on 1 Foot (20s each side) *Keep Shoulders Back & Down *Squeeze *Opp Arm & Leg
7. MB UnderHand Toss *Catch Off Wall and Toss *Lock *Keep Shoulders Back & Down *MB Starts At Chest–> Partial Squat with Straight Arms–> Explode
8. 2 Cone Figure 8 Drill (20s Each) *Stay Low *React to go signal-explode http://www.youtube.com/watch?v=Ffm8r96O6cs
Please add your comments below on the workout.
Your friend & coach,
Brien
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