College of San Mateo Fall Baseball Workout #15
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. Turkish Get Up (3 Reps) *Everyone has a weight *Lock
2. Seated Russian Twist with Weight*Rotate Torso RT- LT with Arms Extended as Tolerated
3. Standing Side Bend with Weight On Head *Squeeze Shoulder Blades
4. Supine Chops with Weight *CHop Right -Center- Left
Circuit: Perform 3 Rounds for 50s 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 Deadlifts: Mon-5 (Max Effort); BB Box Squats: Wed- 2 Reps (Speed-50% Max) *Warm-Up in between transition *Keep Flat Back *Butt Out
2. Battle Ropes: Egg Beaters on 1 Leg (25s Each Side)
3. BB Floor Press: Mon- 5 (Max Effort) ;Wed-2 Reps (Speed-50% of MAX) *Create arch in spine-lock shoulders back & down
4. Plate Lateral Lunges (25s each side) *Get low as possible *Explode Up
5. DB One Arm Row (25s each side) *Keep Shoulders Back & Down *Squeeze
6. High Knee Run Down-Ups *No push-up *Explode Up
7. MB Wall HItters Shoulder Putt (25s each side) *Speed *Lock *Keep Shoulders Back & Down *Hitting Posiiton
8. 5 Yard Sprint *Start in lead off position and focus on first 3 steps *Stay Low *React to go signal-explode
Please add your comments below on the workout.
Your friend & coach,
Brien
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