CSM Baseball Workout 10/4/10: Strength, Power, Speed, Agility, Performance with Brien Shamp

Fall Baseball Workout #6

Begin with Core Circuit for 1 Minute Each for 2 Sets (Keep 3 Bs (Belly, Butt, Bladder)):

1. Lower Abdominal (1-2 Min) *Heel Tap (One or Both Heels)

2. 4 Point Tuck *Opp. Arm & Leg (5 x10s Hold)

3. Side Plank (30s Each) *Lock  Shoulder Blades

4. Side Lying Groin (30s Each)

5. Bridge with Leg Ext. (5x10s Hold) *Hips Level

Circuit: Perform 2-3 Rounds for 60s each (7 stations, 6 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 3Bs-Keep Belly & Bladder In & Butt Tucked as Needed *20s Rest in between exercises

1. BB Speed Back Box Squats  (2 Reps-50% of Max) *1st set warm-up with the bar only *Hips Back *Explode Up *Touch Box
2. BB Speed Flat Press (2 Reps-50% of Max) *1st set warm-up with the bar only*Keep Shoulders Back & Down
3. Plate Good Mornings (6) *Hips Back *Butt Out *Lock  Shoulder Blades *Explode Up
4. LF One Arm Rows (30s each side) *Hips Back *Butt Out *Squeeze Shoulder Blades *Keep Shoulders Back & Down
5. Backwards  Lunges with High Knee & Arm Swing (30s each side)  *Explode Up
6. Ladder: High Knee Run, High Knee Skip *Toes Up*Game Speed
7. MB Underhand Throw *Keep Shoulders Back & Down  *Explode Up *Game Speed

Please add your comments below on the workout.

In Fitness and Health,