Fall Baseball Workout #3
Group Core: Perform the following circuit for 1 min for 2 rounds:
1. Lower Abdominal Curl *3 B’s *Hands Behind Head- Drive Into Ground *Use them to help curls up as needed
2. Bridge with Leg Raise (30s each side) *Start with feet together and toes up. *Keep Hips Level *Perform a leg raise for 20 s each side-work on lengthening the hamstring. Switch sides.
3. Toe Touch Crunch *Legs Straight *Attempt to Touch Toes with Each Crunch
4. Modified Superman (5s Hold) *Squeeze Shoulder Blades *Drive Elbows to Pockets with Each Rep
Circuit: Perform 2-3 Rounds for 1 minute each (8 stations, 6 people at each) *Focus on 3B’s-Keep Belly & Bladder In & Butt Tucked as Needed
1. Split Squats with Foot on Bench (20s each side) *Keep Tuck *Head Back *3 B’s *Focus on Driving Up
2. Db One Arm Rows (20s each side) *Hips Back *Butt Out *Squeeze Shoulder Blades
3. Quick Side Steps with Two Plates *Stay Low *Chest Up *Game Speed *Keep Hands Low Simulating Fielding
4. Ball Push-Up Jackknife with Plus *Keep Shoulders Back & Down * Core Tight *Avoid Letting Core Drop *No Push-up for those with pain or weak core’s
Set up these stations in other room
5. Battle Ropes: Kneeling Underhand Grip Alt. Wave *Place matt under knees
6. Ball Leg Curls *Bridges when fatigues *Hips Up High
7. MB Hitters Rotation (20s each side) *Keep Shoulders Back & Down *Game Speed *Side Facing Wall Like Hitting or Throwing a Ball
8. 3 Cone Forward Line Drill *Stay Low *Game Speed
Please add your comments below on the workout.
Your friend & coach,
Brien
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