Workouts for Sept. 10 - 14

General Strength Workouts for Sept. 10 thru Sept. 14
Workouts Monday, Wednesday, Friday

Set One:
Jog 4 minutes
Stretch 5 minutes
10 Body Squats (Parallel)
10 Push- Ups (Regular)
20 Single Leg Calf Raises per leg (Find a wall or something to brace yourself-stand on one leg-push up from the toes)
10 Dips (Find a bench, chair, or couch to do these on)
10 Super Mans (Lay flat on your stomach-arms stretched out like superman-lift arms, chest and legs off the ground-squeezing the lower back-hips should be only thing touching the ground)
30 crunches

Two minutes rest (Hydrate)

Set Two:
Jog 3 minutes
10 Rocket Jumps (Stand in athletic position-feet about shoulder width apart-jump straight up-once in the air bring knees to the chest, all the way up)
10 Push-Ups (Close Grip-bring hands inside shoulder width)
20 Lunges (10 per leg)
10 Dips
Plank (Lie down on your stomach. Lift your body off the floor with your forearms elbows at 90° degrees) and your toes. Keep your body in a straight position (without arching our back) and hold for 30 seconds. Do this for three sets at 30 seconds. (This is new-call with questions)
30 Crunches

Two minutes rest (Hydrate)

Set Three:
Jog 4 minutes
10 Supermans
30 Crunches
Stretch 5 minutes

I know that some of you are probably getting a little sore, but hang in there. The first three weeks are our building phase and are very crucial. If you cheat, you will pay for it in the long run. Keep working hard and let me know if you have any questions.
This workout is to be repeated for all three days. On Tuesday/Thursday, your off days, get out and throw a little, go to the batting cage, pitchers – work on your drills, etc.
Remember to hydrate and try to workout when it is cooler (i.e. early morning or late afternoon)