Macalester Baseball Strength-Endurance Week 1 May 16th Front ...
Macalester Baseball Strength-Endurance Week 1 May 16th Day 1 Plate Warm Up
Front Squat is 80% of Back Squat Day 2 Plate Warm Up
x 5 each way
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
x 5 each way
Band Abduction
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
Back Squat ss 0,45,90 3 x 8
60% 65% 65% 70%
Incline Bench ss ankle band series 1 x 15
Lunges RDL B.O.R. Machine Hamstring Curl Any Tricep Forearm Series Cuff Series Front Plank Side Plank Hip Extension Over Bench
60%
x8 x8 x8 x8 x8 x8 x8 3 x 8 ea 3x8 3x8 3x8 3x8 1x15 1x15 3 x :30 3 x :30 ea 3 x 8 ea
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec NONE
Bench Press ss ankle band series 1 x 15 each way
Front Squat ss 3 way delt raise 3x8 __________
60% 65% 65% 70% 60% 65% 70%
Pull Up RDL Seated Row Push Ups Any Bicep Any Tricep DB Hold:
80 - 100LBS
Dead Bug Pallof Press Half Kneeling High to Low Half Kneeling Low to High
3 x 8 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
60%
x8 x8 x8 x8 x8 x8 x8 3x8 3x8 3x8 3x8 3x8 3x8 1 x ALAP
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec
Macalester Baseball Strength-Endurance Week 2 May 23rd Day 1 Plate Warm Up
Front Squat is 80% of Back Squat Day 2 Plate Warm Up
x 5 each way
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
x 5 each way
Band Abduction
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
Back Squat ss 0,45,90 3 x 8
60% 65% 70% 70%
Incline Bench ss ankle band series 1 x 15
Lunges RDL's B.O.R. Machine Hamstring Curl Any Tricep Forearm Series Cuff Series Front Plank Side Plank Hip Extension Over Bench
65%
x8 x8 x8 x8 x8 x8 x8 3 x 8 ea 3x8 3x8 3x8 3x8 1x15 1x15 3 x :30 3 x :30 ea 3 x 8 ea
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec NONE
Bench Press ss ankle band series 1 x 15 each way
Front Squat ss 3 way delt raise 3x8 __________
60% 65% 70% 70% 60% 70% 70%
Pull Up RDL Seated Row Push Ups Any Bicep Any Tricep DB Hold:
80 - 100LBS
Dead Bug Pallof Press Half Kneeling High to Low Half Kneeling Low to High
3 x 8 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
65%
x8 x8 x8 x8 x8 x8 x8 3x8 3x8 3x8 3x8 3x8 3x8 1 x ALAP
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec
Macalester Baseball Strength-Endurance Week 3 May 30th Day 1 Plate Warm Up
UNLOAD WEEK: Last weeks weights with this week reps Front Squat is 80% of Back Squat Day 2 Plate Warm Up x 5 each way
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
x 5 each way
Band Abduction
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
Back Squat ss 0,45,90 3 x 8
60% 65% 70% 70%
Incline Bench ss ankle band series 1 x 15
Lunges RDL's B.O.R. Machine Hamstring Curl Any Tricep Forearm Series Cuff Series Front Plank Side Plank Hip Extension Over Bench
65%
x6 x6 x6 x6 x6 x6 x6 3 x 6 ea 3x6 3x6 3x6 3x6 1x15 1x15 3 x :30 3 x :30 ea 3 x 8 ea
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec NONE
Bench Press ss ankle band series 1 x 15 each way
Front Squat ss 3 way delt raise 3x8 __________
60% 65% 70% 70% 60% 65% 70%
Pull Up RDL Seated Row Push Ups Any Bicep Any Tricep DB Hold:
80 - 100LBS
Dead Bug Pallof Press Half Kneeling High to Low Half Kneeling Low to High
3 x 8 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
65%
x6 x6 x6 x6 x6 x6 x6 3x8 3x6 3x6 3x8 3x6 3x6 1 x ALAP
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec
Front Squat is 80% of Back Squat Day 2 Plate Warm Up
x 5 each way
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
x 5 each way
Band Abduction
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
Back Squat ss 0,45,90 3 x 8
60% 65% 65% 70%
Incline Bench ss ankle band series 1 x 15
Lunges RDL B.O.R. Machine Hamstring Curl Any Tricep Forearm Series Cuff Series Front Plank Side Plank Hip Extension Over Bench
60%
x8 x8 x8 x8 x8 x8 x8 3 x 8 ea 3x8 3x8 3x8 3x8 1x15 1x15 3 x :30 3 x :30 ea 3 x 8 ea
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec NONE
Bench Press ss ankle band series 1 x 15 each way
Front Squat ss 3 way delt raise 3x8 __________
60% 65% 65% 70% 60% 65% 70%
Pull Up RDL Seated Row Push Ups Any Bicep Any Tricep DB Hold:
80 - 100LBS
Dead Bug Pallof Press Half Kneeling High to Low Half Kneeling Low to High
3 x 8 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
60%
x8 x8 x8 x8 x8 x8 x8 3x8 3x8 3x8 3x8 3x8 3x8 1 x ALAP
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec
Macalester Baseball Strength-Endurance Week 2 May 23rd Day 1 Plate Warm Up
Front Squat is 80% of Back Squat Day 2 Plate Warm Up
x 5 each way
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
x 5 each way
Band Abduction
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
Back Squat ss 0,45,90 3 x 8
60% 65% 70% 70%
Incline Bench ss ankle band series 1 x 15
Lunges RDL's B.O.R. Machine Hamstring Curl Any Tricep Forearm Series Cuff Series Front Plank Side Plank Hip Extension Over Bench
65%
x8 x8 x8 x8 x8 x8 x8 3 x 8 ea 3x8 3x8 3x8 3x8 1x15 1x15 3 x :30 3 x :30 ea 3 x 8 ea
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec NONE
Bench Press ss ankle band series 1 x 15 each way
Front Squat ss 3 way delt raise 3x8 __________
60% 65% 70% 70% 60% 70% 70%
Pull Up RDL Seated Row Push Ups Any Bicep Any Tricep DB Hold:
80 - 100LBS
Dead Bug Pallof Press Half Kneeling High to Low Half Kneeling Low to High
3 x 8 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
65%
x8 x8 x8 x8 x8 x8 x8 3x8 3x8 3x8 3x8 3x8 3x8 1 x ALAP
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec
Macalester Baseball Strength-Endurance Week 3 May 30th Day 1 Plate Warm Up
UNLOAD WEEK: Last weeks weights with this week reps Front Squat is 80% of Back Squat Day 2 Plate Warm Up x 5 each way
x 5 each way
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Plate Squats, Standing Rotation, Wood Chops, Lateral Lunge
Hurdle Warm Up
Hurdle Warm Up
x 3 each side
Over/under/Over
x 3 each side
Over/under/Over
Shoulder Warm Up
x 5 each way
Shoulder Warm Up
x 5 each way
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Back to Wall Shoulder Flexion, Standing 90/90, Standing Rear Delt Pull
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Yoga Push Up, Reach Roll & Lift, Prone Trap Raise
Band Abduction
x 5 each way
Band Abduction
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
x 5 each way
Half Moon For./Back, Monster Walk For./Back, Step Outs, Elvis, Fire Hydrant, Clam Shell
rest b/t sets
Back Squat ss 0,45,90 3 x 8
60% 65% 70% 70%
Incline Bench ss ankle band series 1 x 15
Lunges RDL's B.O.R. Machine Hamstring Curl Any Tricep Forearm Series Cuff Series Front Plank Side Plank Hip Extension Over Bench
65%
x6 x6 x6 x6 x6 x6 x6 3 x 6 ea 3x6 3x6 3x6 3x6 1x15 1x15 3 x :30 3 x :30 ea 3 x 8 ea
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec NONE
Bench Press ss ankle band series 1 x 15 each way
Front Squat ss 3 way delt raise 3x8 __________
60% 65% 70% 70% 60% 65% 70%
Pull Up RDL Seated Row Push Ups Any Bicep Any Tricep DB Hold:
80 - 100LBS
Dead Bug Pallof Press Half Kneeling High to Low Half Kneeling Low to High
3 x 8 ea 3 x 8 ea 3 x 8 ea 3 x 8 ea
65%
x6 x6 x6 x6 x6 x6 x6 3x8 3x6 3x6 3x8 3x6 3x6 1 x ALAP
60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec
