Baseball-Position

Mon 8-25-2008
BWT:______________

Name:_______________

Warm Up:
Plyo Jumps : Pogo Jumps, Squat Jumps, Rocket Jumps, Jumping Split Squats x6ea.
10K Plate Drills
3 Groups: 1 Min Turnover
Cubans x10
Rev Hypers x10
Band Rotations x20
Clean Progression (Shrug 1-Pull 1-Clean 1) From floor-3x3
Power Clean-6x2
________ _________ _________ ___________ __________ __________
Med Ball Squat-6x2
________ ________ __________ __________ ___________ _________
Circuit-(30 sec work/30 sec rest)
Vest Step Up-_________ __________ __________
Push Up-__________ __________ _________
Pull Up-_________ _________ _________
GHR-_________ _________ _________
Blue Band 1 Leg Squat-________ __________ _________
Band 1 Arm Bench Press-_________ __________ _________
Blue Band 1 Leg Squat-_________ __________ __________
Band 1 Arm Bench Press-________ _________ ________
Shoulder Circuit-(30/30)
Mini Band Pull Apart Hand Over
Mini Band Pull Apart Hand Under
Micro Mini Scap Row
Micro Mini Back Stroke
Agilitity-w/2 Greens
Shuffle R
Shuffle L
Forward Run
Backpetal

Baseball-Pitcher
Mon 8-25-2008
BWT:______________

Name:_______________

Warm Up:
Plyo Jumps : Pogo Jumps, Squat Jumps, Rocket Jumps, Jumping Split Squats x6ea.
10K Plate Drills
3 Groups: 1 Min Turnover
Bdy Wt. YTMS-x10
Rev Hypers x10
Band Rotations x20
Box Jumps from Bench-NO WT-6x6
________ _________ _________ ___________ __________ __________
Med Ball Squat-6x2
________ ________ __________ __________ ___________ _________
Circuit-(30 sec work/30 sec rest)
Vest Step Up-_________ __________ __________
Med Ball Lying Throws-__________ __________ _________
Pull Up-_________ _________ _________
GHR-_________ _________ _________
Blue Band 1 Leg Squat-________ __________ _________
Hurricane 1 arm Press-_________ __________ _________
Blue Band 1 Leg Squat-_________ __________ __________
Hurricane 1 Arm Press-________ _________ ________
Shoulder Circuit-(30/30)
Mini Band Pull Apart Hand Over
Mini Band Pull Apart Hand Under
Micro Mini Scap Row
Micro Mini Back Stroke
Core Circuit-

Baseball-Position
Thur 8-28-2008
BWT:______________

Name:_______________

Warm Up:
Plyo Jumps : Pogo Jumps, Squat Jumps, Rocket Jumps, Jumping Split Squats x6ea.
10K Plate Drills
Power Clean Progression 3x3

Power Clean off 1 Block-6x2

________ _________ _________ ___________ __________ __________
Pin Squat w/ Pause-3x2________ ________ __________
Squat-3x2
__________ ___________ _________
Circuit-3x
Blue Band Step Up- x10_________ __________ __________
Push Up-x10__________ __________ _________
Pull Up-x8_________ _________ _________
GHR-x6_________ _________ _________
Hammer High Push Pullx6-________ _________ ________
Hammer Low Push Pullx6-________ _________ ________
Band Woodchoppers-x20________ __________ _________
Band Rotation-x20_________ __________ _________
Jumping Split Squats-3x6

Baseball-Pitcher
Mon 8-25-2008
BWT:______________

Name:_______________

Warm Up:
Plyo Jumps : Pogo Jumps, Squat Jumps, Rocket Jumps, Jumping Split Squats x6ea.
10K Plate Drills
3 Groups: 1 Min Turnover
Bdy Wt. YTMS-x10
Rev Hypers x10
Band Rotations x20

Box Jumps from Bench-NO WT-6x6

________ _________ _________ ___________ __________ __________
Med Ball Squat-6x2
________ ________ __________ __________ ___________ _________
Circuit-(30 sec work/30 sec rest)
Vest Step Up-_________ __________ __________
Med Ball Lying Throws-__________ __________ _________
Pull Up-_________ _________ _________
GHR-_________ _________ _________
Blue Band 1 Leg Squat-________ __________ _________
Hurricane 1 arm Press-_________ __________ _________
Blue Band 1 Leg Squat-_________ __________ __________
Hurricane 1 Arm Press-________ _________ ________
Shoulder Circuit-(30/30)
Mini Band Pull Apart Hand Over
Mini Band Pull Apart Hand Under
Micro Mini Scap Row
Micro Mini Back Stroke
Core Circuit-