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Train like a PRO Baseball Player

by Zamst

Baseball is in full-swing and swimsuit season is right around the corner. Here is a baseball inspired workout that will have you training and looking like a PRO!

*Move from exercise to exercise with little to no rest. Try to complete the circuit 3-4 times. For extra toning, try to perform the reps till failure. If you are looking to add strength, perform each exercise at a weight that will only allow you to perform 8-12 reps. Be sure to warm-up for at least 5-10 minutes before performing this workout!

Chair Kettle Bell Press 

-Hold kettlebell with both hands in front of shoulders, keeping your core tight

-Sit back into a modified squat position

-While maintaing squat position, drive kettlebell up and forward

-Return kettlebell to the start postion and repeat

Plyo Push

-Assume push-up position

-Lower body until chest almost touches the floor

-Explosively drive body back up by fully extending arms

-Land with hands shoulder-width apart & repeat

Band Face Pulls

-Wrap rubber tubing around a sturdy posting

-Holding rubber tubbing with arms extended out in front of face

-Pull hands to face and pinch shoulder blades

Rotational Cable Row:

-Assume the athletic stance with the cable machine to your right or left (however you prefer to start out, is up to you)

-Reach across your body, turning hips and shoulders to cable machine, grabbing the cable machines handle and explosively pull across and down the body and down

-In a slow controlled positioned return to the start and repeat

-Perform on opposite side

Single Leg Dead-lifts

-Balancing on one leg and holding dumbbell at your side, hinge forward at the waist until your dumbbells almost touch the floor

*Be sure to keep your back flat and core tight

-Return to starting position and repeat

-Then perform on the opposite side

Rotation Medicine Ball: 

-With one side of your body facing the wall, get into an athletic stance

-Using both hands, bring medicine ball to the right or left side of the body (depending what side you decide to start out with)

-Rotate your core and throw ball toward wall

-Catch ball and repeat

-Perform on opposite side

Mini-Band Linear Walk

-Loop one mini-band over knees

-Loop another mini-ban around ankles

-Standing in athletic stance, step to the left or right (which ever you choose to lead off with)

-Try to walk for 15 yards and then repeat on the other side

PLANKS

-Lie on stomach with elbow bent

-Raise body off the ground

-Make sure your shoulders are over your elbows

Conditioning (Cardio finisher)

Sprint for 40 yards, 10 times

Cool-Down & Stretch

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