Week 8 Workouts

General Strength Workouts for Oct. 22 thru Oct. 26
Workouts Monday, Wednesday, Friday

Set One:
Jog 6 minutes
Stretch 5 minutes
15 Body Squats (Parallel)
12 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)
12 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 6 minutes
12 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)
12 Push-Ups (Close Grip-bring hands inside shoulder width)
20 Lunges (10 per leg)
12 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 1 minute. Do this for three sets at 1 minute.
30 Crunches

Two minutes rest (Hydrate)

Set Three:
Jog 5 minutes
12 Push-Ups
10 Supermans
30 Crunches
Stretch 5 minutes

Week 7 Workouts

General Strength Workouts for Oct. 15 thru Oct. 19
Workouts Monday, Wednesday, Friday

Set One:
Jog 6 minutes
Stretch 5 minutes
15 Body Squats (Parallel)
12 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)
12 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

Three minutes rest (Hydrate)

Set Two:
Jog 6 minutes
12 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)
12 Push-Ups (Close Grip-bring hands inside shoulder width)
20 Lunges (10 per leg)
12 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 1 minute. Do this for three sets at 1 minute.
30 Crunches

Three minutes rest (Hydrate)

Set Three:
Jog 5 minutes
12 Push-Ups
10 Supermans
30 Crunches
Stretch 5 minutes

Week 6 Workouts

General Strength Workouts for Oct. 8 thru Oct. 12
Workouts Monday, Wednesday, Friday

Set One:
Jog 5 minutes
Stretch 5 minutes
15 Body Squats (Parallel)
12 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)
12 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 6 minutes
12 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)
12 Push-Ups (Close Grip-bring hands inside shoulder width)
20 Lunges (10 per leg)
12 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 1 minute. Do this for three sets at 1 minute.
30 Crunches

Two minutes rest (Hydrate)

Set Three:
Jog 5 minutes
12 Push-Ups
10 Supermans
30 Crunches
Stretch 5 minutes

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.