Spring Training Log – Feb 13th

9 a.m. – Shoulder strengthening/Arm Care

9:30 – hitting – tee work

10:15 – On field Warmup

10:30 – speed/conditioning

8 – 60 yds. Sprint (cut 30)

11 – lift

Warmup:

Foam Roll

Power Plate Squats

Hurdle Step against wall

Lat dowel Hop

1.

Hex-bar Dead Lift – 4×6

Box jump – 4×5

Big Hurdles (Step over) – 4×4

2.

Reverse Lunge in to step up – 4×6 (6)

Valslide Hamstring Pulls – 4×8

1 hand kettle ball swings – 4×6 (6)

3.

Goblet side lunge into drop squat – 4×6 (6)

Wood chop (low to high) – 4×8

Pitch/hitters throw – 4×6 (6)

Stretching:

Arch Up into child pose

Banded Hamstring stretch

Frog Stretch

12:05 – Arm Care

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