College of San Mateo Baseball In-Season Workout 02/08/2010

Core Circuit: Perform 2 sets for 1 minute each (6 stations, groups of 3-4 people at each)

1. Wood Chops w/Pulley (High to Low)
2. Plate Reverse Chops (Low to High)
3. Side Lying External Rotation with Plate
4. Quadruped-Knee to Elbow
5. Lower Ab Pull-Up Hang
6. Cobra with Hold

Main Strength Workout: 1 Min Stations (6 stations, groups of 3 people at each)

1. Box Squat: 3 reps for Speed
2. Rack Pulls Above the Knee: 3-5 reps
3. 45 Degree Back Raises: 8 reps
4. DB Support Rows on Bench: 8 reps
5. Db Tricpes: 5-8 reps
6. DB Rear Delt Raises: 8 reps

Please add your comments below on the workout.

In Fitness & Health,

Brien Shamp & Mike Salemi

www.BrienShamp.com

www.BaseballPerformanceEdge.com

www.QuestforStrength.org

650-654-4604