Lots of Hip Mobility... Jog 800m OR Jump Rope For 3 Minutes Before You Warm Up
STRENGTH/TECHNIQUE:
Back Box Squat (Pick A Lower Starting Box Height Than In The Spring) (12" + Blues OR Yellows)
5 Sets Of 5 Reps (Work To Around 75-80% Of Your Max Listed On The Softball Page By Set 4)
(PRACTICE THIS MOVEMENT... WATCH THE VIDEOS CLOSELY)
Video 1 - Purpose and Set Up - Don't Go Quite So Wide & Work On It
Video 2 - Lift Demo.. Again, Not Quite So Wide & Don't Crash Onto The Box
CONDITIONING: IN GROUPS OF TWO - If No Partner Just Start a New Round Every 2-2:30
5 Strict Pull Ups (Bands OR Assisted Machine Are Fine)
7 Push Ups (Work On Keeping Your Hips Up Even When You're Tired)
9 Box/Tire Jumps (18" Box)
* Total Rounds Completed As A Team In 20 Minutes *
POST WORKOUT:
Off Bench Oblique Crunches (Set Up The Same Way As A Hold, But Just Move Side To Side)
2X15 Reps Per Side
SS w/
Upper Body Stretch (Bands OR No Bands, Just Stretch What Feels Tight)
2X60 Seconds MINIMUM Per Stretch
POST BOX SQUAT WEIGHTS, ROUNDS COMPLETED AND WHAT YOU STRETCHED TO COMMENTS
4 comments:
Back Squat- 65/75/85/95/115
15 box jumps & 7 pushups(25 situps in place of pull-ups. dont have any place for pull ups in school weight room) for 20 minutes
oblique crunches
shoulder stretches with 1 band
insanity workout
Dana Elsasser
Katelyn Hinton
Legs
-seated leg press: 3x145# max
-hamstring curls: 3x70# max
-calf raises: 3x80# max
-leg extension: 2x130# max
-abductor/adductor: 3x140#/3x130#
Shoulders
-shoulder press: 3x95# max
-shoulder shrugs: 3x110#max (smith mach)
-DB raises front/side: 3x15#/3x10#
Box Squat... Sorry for the late post
- Amber - 165# (12"+Blue)
- Mollie and Lauren -105# (Same)
- Lindsey R / Molly N - 105#
- Tonya / Mara - 55#
- Kiley / Lindsay - 55#
Reverse Lunges - 5EA
- Ashley & Molly F
- 22.5 / 27's
Conditioning:
Molly/Lindsay R - 16-18 RDS
Amber/Molly F/Ashley - 17-18 RDS
Tonya/Mara - 17 RDS
Kiley/Lindsey - 18 RDS
Box squat - 115, 125, 135, 145, 155
Conditioning - 7 rounds with two minutes between
Oblique crunches
Breanna Trainor
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