CSM Baseball Workout 9/20/10: Strength, Power, Speed, Agility, Performance with Brien Shamp

Fall Baseball Workout #3

All is going well for the CSM Bulldog Fall Baseball Team. Here is the workout for Monday & Wednesday below.

Circuit: Perform 2-3 Rounds for 1 minute each (8 stations, 6-7 people at each) *Focus on 3B’s-Keep Belly & Bladder In & Butt Tucked as Needed

1. Split Squats with Foot on Bench (30s each side) *Keep Tuck *Head Back
2. Db One Arm Rows (30s each side) *Hips Back *Butt Out *Squeeze Shoulder Blades
3. Quick Side Steps with Two Plates *Stay Low *Chest Up *Game Speed
4. Ball Jackknife with Plus *Keep Shoulders Back & Down * Core Tight *Avoid Letting Core Drop
5. Straight Arm Pulldowns  (30s) –>Triceps Pushdowns (30s) *Keep Shoulders Back & Down  *Feet Together
6. Ball Leg Curls (30s) –> Bridges (30s) *Hips Up High
7. MB Hitters Rotation (30s) *Keep Shoulders Back & Down  *Game Speed
8. 3 Cone Forward Line Drill *Stay Low *Game Speed

If you can not see the video below go to: Baseball BLOG

Please add your comments below on the workout.

In Fitness and Health,