Pro Baseball Workout – March 22nd

Warmup 

Side Lying Rotation w/ 2 arms – 2×10 sec.

Push-up Walk-Out – 2×6

Band Pull apart (2 movements) – 2×10 sec.

Superset 1

DB Chest Press (alternate) – 4×8,6,6,4

Med Ball Chest Pass – 4×15

1 Arm Bent Over DB Row – 4×8,6,6,4

Superset 2

Atomic Pushups (TRX) – 3×10

1 Arm Kneeling Lat. Pulldown – 3×6

Kneeling Med Ball Slam – 3×5

Superset 3

Y-Pulls – 3×8

X-Pulls – 3×8

Bat Wing Holds 3×45 sec.

Corrective

Foam Roll Angel – 2×10 sec.

Kneeling 1 Arm Band Stretch – 2×10 sec.

Prone T-Spine Rotation – 2×10

Forearm Program – 3×10

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