Macalaster Baseball
Dec. 19th
Day 1
Hip Mobility Warm Up
Shoulder Warm Up:
Week 11
1 x 3 each way/leg
1 x 10 each way
Day 2
Hip Mobility Warm Up
Shoulder Warm Up:
1 x 6 each way
1 x 10 each way
(90/90, Standing Rear Delt Pull, Inverted 45, Rear Delt Raise, Lying Ext. Rot.)
(90/90, Standing Rear Delt Pull, Inverted 45, Rear Delt Raise, Lying Ext. Rot.)
DB Arm Swings
DB Squat Jumps
Back Squat
x 3 each arm
x 3 each arm
x 3 each arm
S.B. Push Ups
S.L. S.B. Hamstring Curls
x6
x6
x6
3 x 15
3 x 15 ea leg
60 sec. rest
60 sec. rest
60 sec. rest
60 sec. rest
60 sec. rest
No Rest
Between sets
x6
x6
x6
2 min. rest
2 min. rest
1-1-2 DB Bent Over Row
3 x 3 each way
Jump Push Ups
3x6
90 sec. rest
3-Way Delt
3 x 6 ea way
No Rest
Between sets
ss w/ RDL's
3x6
DB Reverse Lunges
2x6
90 sec. rest
Split Squats
Glute-Ham Raise
3x6
3x6
No Rest
Between sets
3 x 15
90 sec. rest
Wrist Roller
Cuff Series
1x2
1 x 10 ea way
No Rest
Between sets
DB 1 Arm Fly
Pull Ups
S.L Squat Jumps
S.L. RDL's
2 x 6 each arm
2 x 8 - 12
2 x 6 each leg
2 x 6 each leg
No Rest, 1
into the next
for 2 rounds
Hammer Curls
Tricep Pushdown
3x6
3x6
ss w/ S.L. Bridges 3 x 8
70%
70%
75%
60 sec. rest
2 min. rest
ss w/ 0,45,90 3 x 8 ea way
Wrist Curls
Ankle Band Series
S.L. RDL Cross Over
Chin Ups
Calf Raises
S.L. Machine Hamstring Curls
Core
Planks
Side Plank Right
Side Plank Left
Dead Bug Opp. Arm/leg
1 x 15 each way
3x6
3x6
3x8
3x6
2 x 45 sec
2 x 45 sec
2 x 45 sec
2 x 45 sec
No Rest, 1
into the next
for 3 rounds
No Rest, 1
into the next
for 2 rounds
Core
Hanging Knee Raises
Wood Chops
Straight Arm Crunches
Superman
3 x 15
3 x 15
3 x 25
3 x 15
60 sec. rest
60 sec. rest
No Rest, 1
into the next
for 2 rounds
Macalaster Baseball
Dec. 26th
Day 1
Hip Mobility Warm Up
Shoulder Warm Up:
Week 12
1 x 3 each way/leg
1 x 10 each way
Day 2
Hip Mobility Warm Up
Shoulder Warm Up:
1 x 6 each way
1 x 10 each way
(90/90, Standing Rear Delt Pull, Inverted 45, Rear Delt Raise, Lying Ext. Rot.)
(90/90, Standing Rear Delt Pull, Inverted 45, Rear Delt Raise, Lying Ext. Rot.)
DB Arm Swings
Step Up Jumps
3 x 4 each leg
60 sec. rest
Standing Cable Chest Press
3x6
60 sec. rest
x 6 each leg
x 6 each leg
x 6 each leg
3x6
90 sec. rest
90 sec. rest
90 sec. rest
x 3 each arm
x 3 each arm
x 3 each arm
60 sec. rest
60 sec. rest
60 sec. rest
ss w/ S.L. Bridges 3 x 8
Back Squat
Jump Push Ups
x6
x6
x6
3x6
ss w/ RDL's
3x6
DB Reverse Lunges
2x6
90 sec. rest
3 x 15
90 sec. rest
ss w/ S.L. Bridges 3 x 8
70%
75%
80%
2 min. rest
2 min. rest
2 min. rest
S.L. Leg Press (or Squat)
90 sec. rest ss w/ B.O.R 3 x 6(under grip)
RDL
60 sec. rest
ss w/ 0,45,90 3 x 8 ea way
Wrist Curls
Ankle Band Series
1 x 15 each way
Lat Pull Down
0,45,90
1 arm med ball push ups
Cuff Series
Pull Ups
S.B. DB Fly
S.L. RDL Cross Over
Chin Ups
Calf Raises
S.L. Machine Hamstring Curls
Core
Planks
Side Plank Right
Side Plank Left
Dead Bug Opp. Arm/leg
3x6
3x6
3x8
3x6
2 x 50 sec
2 x 50 sec
2 x 50 sec
2 x 50 sec
No Rest, 1
into the next
for 3 rounds
No Rest
Between sets
No Rest
Between sets
No Rest
Between sets
Core
Lying Knee Touches
Push Up Alternating Knee
Tuck
Seated Cable Twist
Legendary Abs
No Rest, 1 Super Hero Hold
into the next
for 2 rounds
3x6
3x6
3 x 6 each arm
1 x 10 ea way
2 x 8, 1 x ALAP
3x6
3 x 10 each side No Rest, 1
3 x 15 each
into the
side
next for 2
3 x 15 each side rounds
2 x 10 ea way
3 x 30 sec
Macalaster Baseball
Jan. 2nd
Day 1
Hip Mobility Warm Up
Shoulder Warm Up:
Week 13
1 x 3 each way/leg
1 x 10 each way
Day 2
Hip Mobility Warm Up
Shoulder Warm Up:
(90/90, Standing Rear Delt Pull, Inverted 45, Rear Delt Raise, Lying Ext. Rot.)
(90/90, Standing Rear Delt Pull, Inverted 45, Rear Delt Raise, Lying Ext. Rot.)
DB Arm Swings
DB Squat Jumps
Back Squat
ss w/ S.L. Bridges 3 x 8
x 3 each arm
x 3 each arm
x 3 each arm
75%
80%
80%
x6
x6
x6
60 sec. rest
S.B. Push Ups
S.L. S.B. Hamstring Curls
x6
x6
x6
3 x 15
3 x 15 ea leg
1-1-2 DB Bent Over Row
3 x 3 each way
60 sec. rest
60 sec. rest
2 min. rest
Day 3
Hip Mobility Warm Up
Shoulder Warm Up:
1 x 6 each way
1 x 10 each way
(90/90, Standing Rear Delt Pull, Inverted 45, Rear Delt Raise, Lying Ext. Rot.)
60 sec. rest
Step Up Jumps
3 x 4 each leg
60 sec. rest
Standing Cable Chest Press
3x6
60 sec. rest
x 6 each leg
90 sec. rest
x 6 each leg
x 6 each leg
3x6
90 sec. rest
90 sec. rest
60 sec. rest
60 sec. rest
No Rest
Between sets
ss w/ S.L. Bridges 3 x 8
2 min. rest
2 min. rest
S.L. Leg Press (or Squat)
90 sec. rest
3-Way Delt
3 x 6 ea way
No Rest
Between sets ss w/ B.O.R 3 x 6(under grip)
2x6
90 sec. rest
Split Squats
Glute-Ham Raise
3x6
3x6
No Rest
Between sets
3 x 15
90 sec. rest
Wrist Roller
Cuff Series
1x2
1 x 10 ea way
No Rest
Between sets
DB 1 Arm Fly
Pull Ups
S.L Squat Jumps
S.L. RDL's
2 x 6 each arm
2 x 8 - 12
2 x 6 each leg
2 x 6 each leg
Jump Push Ups
3x6
ss w/ RDL's
3x6
DB Reverse Lunges
1 x 6 each way
1 x 10 each way
RDL
60 sec. rest
ss w/ 0,45,90 3 x 8 ea way
Wrist Curls
Ankle Band Series
S.L. RDL Cross Over
Chin Ups
Calf Raises
S.L. Machine Hamstring Curls
1 x 15 each way
3x6
3x6
3x8
3x6
1 arm med ball push ups
Dead Bug Opp. Arm/leg
2 x 55 sec
2 x 55 sec
2 x 55 sec
2 x 55 sec
No Rest, 1
into the next
for 2 rounds
No Rest, 1
into the next
for 3 rounds
Hammer Curls
No Rest, 1
into the next
for 2 rounds
Cuff Series
Pull Ups
S.B. DB Fly
3x6
3x6
3 x 6 each arm
1 x 10 ea way
2 x 8, 1 x ALAP
3x6
No Rest
Between sets
No Rest
Between sets
No Rest
Between sets
Core
Tricep Pushdown
Core
Planks
Side Plank Right
Side Plank Left
Lat Pull Down
0,45,90
Core
Hanging Knee Raises
Wood Chops
Straight Arm Crunches
Superman
3x6
60 sec. rest
3x6
60 sec. rest
3 x 15
3 x 15
3 x 25
No Rest, 1
into the next
for 2 rounds
3 x 15
Lying Knee Touches
Push Up Alternating
Knee Tuck
Seated Cable Twist
Legendary Abs
Super Hero Hold
3 x 10 each side
3 x 15 each side
3 x 15 each side
2 x 10 ea way
3 x 30 sec
No Rest, 1
into the
next for 2
rounds
Macalaster Baseball
Jan. 9th
Day 1
Hip Mobility Warm Up
Shoulder Warm Up:
Week 14
1 x 3 each way/leg
1 x 10 each way
Day 2
Hip Mobility Warm Up
Shoulder Warm Up:
(90/90, Standing Rear Delt Pull, Inverted 45, Rear Delt Raise, Lying Ext. Rot.)
(90/90, Standing Rear Delt Pull, Inverted 45, Rear Delt Raise, Lying Ext. Rot.)
DB Arm Swings
DB Squat Jumps
Back Squat
ss w/ S.L. Bridges 3 x 8
x 3 each arm
x 3 each arm
x 3 each arm
75%
80%
85%
x4
x4
x4
Clap Push Ups
3x6
ss w/ RDL's
3x6
Lunge with Rotation
2x6
60 sec. rest
S.B. Push Ups
S.L. S.B. Hamstring Curls
x6
x6
x6
3 x 15
3 x 15 ea leg
1-1-2 DB Bent Over Row
3 x 3 each way
60 sec. rest
60 sec. rest
2 min. rest
Day 3
Hip Mobility Warm Up
Shoulder Warm Up:
1 x 6 each way
1 x 10 each way
1 x 6 each way
1 x 10 each way
(90/90, Standing Rear Delt Pull, Inverted 45, Rear Delt Raise, Lying Ext. Rot.)
60 sec. rest
Step Up Jumps
3 x 4 each leg
60 sec. rest
Standing Cable Chest Press
3x6
60 sec. rest
x 6 each leg
90 sec. rest
x 6 each leg
x 6 each leg
3x6
90 sec. rest
90 sec. rest
60 sec. rest
60 sec. rest
No Rest
Between sets
ss w/ S.L. Bridges 3 x 8
2 min. rest
2 min. rest
S.L. Leg Press (or Squat)
90 sec. rest
3-Way Delt
3 x 6 ea way
No Rest
Between sets ss w/ B.O.R 3 x 6(under grip)
90 sec. rest
Split Squats
Glute-Ham Raise
3x6
3x6
No Rest
Between sets
Wrist Roller
Cuff Series
1x2
1 x 10 ea way
No Rest
Between sets
DB 1 Arm Fly
Pull Ups
S.L Squat Jumps
S.L. RDL's
2 x 6 each arm
2 x 8 - 12
2 x 6 each leg
2 x 6 each leg
RDL
60 sec. rest
ss w/ 3 Way Delts 3 x 8 ea
way
Forearm Series
Ankle Band Series
S.L. RDL Cross Over
Chin Ups
S.L. Calf Raises
S.L. Machine Hamstring Curls
2 x 15 each way 90 sec. rest
1 x 15 each way
3x6
3x6
3x8
3x6
1 arm med ball push ups
Dead Bug Opp. Arm/leg
2 x 60 sec
2 x 60 sec
2 x 60 sec
2 x 60 sec
Cuff Series
No Rest, 1 Pull Ups
into the next
for 2 rounds S.B. DB Fly
No Rest, 1
into the next
for 3 rounds
Hammer Curls
No Rest, 1
into the next
for 2 rounds
3x6
3x6
3 x 6 each arm
1 x 10 ea way
2 x 8, 1 x ALAP
3x6
No Rest
Between sets
No Rest
Between sets
No Rest
Between sets
Core
Tricep Pushdown
Core
Planks
Side Plank Right
Side Plank Left
Lat Pull Down
0,45,90
Core
Hanging Knee Raises
Wood Chops
Straight Arm Crunches
Superman
3x6
3x6
3 x 15
3 x 15
3 x 25
3 x 15
Lying Knee Touches
Push Up Alternating
60 sec. rest
Knee Tuck
Seated Cable Twist
Legendary Abs
Super Hero Hold
60 sec. rest
No Rest, 1
into the next
for 2 rounds
3 x 10 each side
3 x 15 each side
3 x 15 each side
2 x 10 ea way
3 x 30 sec
No Rest, 1
into the
next for 2
rounds
Macalaster Baseball
Jan. 16th
Day 1
Hip Mobility Warm Up
Shoulder Warm Up:
Week 15
1 x 3 each way/leg
1 x 10 each way
Day 2
Hip Mobility Warm Up
Shoulder Warm Up:
(90/90, Standing Rear Delt Pull, Inverted 45, Rear Delt Raise, Lying Ext. Rot.)
(90/90, Standing Rear Delt Pull, Inverted 45, Rear Delt Raise, Lying Ext. Rot.)
DB Arm Swings
DB Squat Jumps
Back Squat
ss w/ S.L. Bridges 3 x 8
x 3 each arm
x 3 each arm
x 3 each arm
70%
75%
75%
x4
x4
x4
Clap Push Ups
2x6
ss w/ RDL's
2x6
Lunge with Rotation
2x6
60 sec. rest
60 sec. rest
x6
x6
60 sec. rest
2 min. rest
Day 3
Hip Mobility Warm Up
Shoulder Warm Up:
1 x 6 each way
1 x 10 each way
(90/90, Standing Rear Delt Pull, Inverted 45, Rear Delt Raise, Lying Ext. Rot.)
60 sec. rest
2 x 10
2 x 15 ea leg
1-1-2 DB Bent Over Row
2 x 3 each way
Step Up Jumps
1 x 4 each leg
60 sec. rest
Standing Cable Chest Press
2x6
60 sec. rest
x 6 each leg
90 sec. rest
x 6 each leg
90 sec. rest
RDL
2x6
60 sec. rest
Lat Pull Down
0,45,90
2x6
2x6
2 x 6 each arm
1 x 10 ea way
2x8
2x6
60 sec. rest
60 sec. rest
S.B. Push Ups
S.L. S.B. Hamstring Curls
1 x 6 each way
1 x 10 each way
No Rest
Between sets
ss w/ S.L. Bridges 2 x 8
2 min. rest
2 min. rest
S.L. Leg Press (or Squat)
90 sec. rest
3-Way Delt
3 x 6 ea way
No Rest
Between sets ss w/ B.O.R 3 x 6(under grip)
90 sec. rest
Split Squats
Glute-Ham Raise
2x6
2x6
No Rest
Between sets
Wrist Roller
Cuff Series
1x2
1 x 10 ea way
No Rest
Between sets
DB 1 Arm Fly
Pull Ups
S.L Squat Jumps
S.L. RDL's
2 x 6 each arm
2 x 8 - 12
2 x 6 each leg
2 x 6 each leg
ss w/ 3 Way Delts 2 x 8 ea
way
Forearm Series
Ankle Band Series
S.L. RDL Cross Over
Chin Ups
S.L. Calf Raises
S.L. Machine Hamstring Curls
1 x 15 each way 90 sec. rest
1 x 15 each way
1x6
1x6
1x8
1x6
1 arm med ball push ups
No Rest, 1
into the next
for 3 rounds
Dead Bug Opp. Arm/leg
1 x 60 sec
1 x 60 sec
1 x 60 sec
1 x 60 sec
Hammer Curls
No Rest, 1
into the next
for 2 rounds
No Rest
Between sets
No Rest
Between sets
Core
Tricep Pushdown
Core
Planks
Side Plank Right
Side Plank Left
Cuff Series
No Rest, 1 Pull Ups
into the next
for 2 rounds S.B. DB Fly
No Rest
Between sets
Core
Hanging Knee Raises
Wood Chops
Straight Arm Crunches
Superman
2x6
2x6
1 x 15
1 x 15
1 x 25
1 x 15
Lying Knee Touches
Push Up Alternating
60 sec. rest
Knee Tuck
Seated Cable Twist
Legendary Abs
Super Hero Hold
60 sec. rest
No Rest, 1
into the next
for 2 rounds
1 x 10 each side
1 x 15 each side
1 x 15 each side
1 x 10 ea way
1 x 30 sec
No Rest, 1
into the
next for 2
rounds