Washington County Commanders baseball NEWS ITEM

Saturday
Apr 20/24
7:31 am
EST

Washington County
Commanders

NEWS ITEM

BallCharts.com/Commanderball

Admin

Attendance:

Springfield
KY
USA

<< back to news

Posted Jul 19/14 - Baseball Workout: August- October

WASHINGTON COUNTY BASEBALL

BIGGER - FASTER - STRONGER

AUGUST- OCTOBER

DAY 1

SETS/REP

DAY 2

SETS/REP

DAY 3

SETS/REP

DOT DRILL

6X EACH

DOT DRILL

6X EACH

DOT DRILL

6X EACH

STRETCH

1/30 SEC.

STRETCH

1/30 SEC.

STRETCH

1/30 SEC.

BOX SQUAT

WKLY SET

POWER CLEAN

WKLY SET

SQUAT

WKLY SET

TOWEL BENCH

WKLY SET

DEADLIFT

WKLY SET

BENCH

WKLY SET

STRAIGHT LEG DEAD LIFT

3x10

DIPS

3x10

STRAIGHT LEG DEAD LIFT

3x10

LEG EXTENSION

3x10

LAT. PULL DOWN

3x10

LEG EXTENSION

3x10

LEG CURL

3x10

INCLINE PRESS

3x10

LEG CURL

3x10

GLUTE HAM

3x10

MILITARY PRESS

3x10

GLUTE HAM

3x10

FOREARM ROUTINE

2 rounds

LUNGES

3x10 EACH

FOREARM ROUTINE

2 rounds

BAND ROUTINE

2 rounds

LAWN MOWERS

3x10

BAND ROUTINE

2 rounds

SIT UPS

50 TOTAL

SIT UPS

50 TOTAL

SIT UPS

50 TOTAL

STRECH

1/30 SEC.

STRETCH

1/30 SEC.

STRETCH

1/30 SEC.

DOT DRILL: WARM UP FOREARM ROUTINE: BAND ROUTINE:

UP & BACK: 6X 1. DB WRIST CURLS: 15X EACH ARM 1. INTERIOR ROTATION: 15X
RIGHT FOOT: 6X 2. DB TWIST: 15X EACH ARM 2. EXTERIOR ROTATION: 15X
LEFT FOOT: 6X 3. DB MILKERS: 15X EACH ARM 3. FRONT RAISE: 15X
BOTH FEET: 6X 4. ROLLERS: UP & DOWN 4. 90 DEGREE PULL: 15X
TURN AROUND: 6X 5. PLATE HOLDS: 30 SEC. 5. 90 DEGREE PUSH: 15X
FINISH * 2 ROUNDS EACH EXERCISE 6, SWORD PULLS: 15X

*2 ROUNDS EACH EXERCISE

Lineup Cards, Dugout Charts, Pitching Charts, Free Team Pages, Free League Pages