Proof Athletic
SoftballThis block of training will get you game ready. PROOF’S training system will transfer strength into explosive power, focusing on exercises that will get you ready for the first day of practice.
The workout is 10 weeks long and requires basic gym equipment: olympic bars and plates, dumbbells, standard weight machines, and mini-bands.
3 sessions per week
Must use App app to view and log training
Program Training
A1
Jump Rope 2 Foot Bounce YST
1 x 1:00
A2
Jump Rope 2 Feet Lateral Bounce YST
1 x 1:00
A3
Jump Rope Jogging YST
1 x 1:00
B1
Back Squat
1 x 15
B2
RDL
1 x 10
B3
Leg Curl YST
1 x 15
B4
Single Leg Extension YST
1 x 10
B5
Single Leg Calf Raise
1 x 20
B6
Band Use Instruction Proof
B7
Band Glute Minimus Proof
1 x 30
C1
Incline DB Press YST
15, 12
C2
Lat Pulldown YST
1 x 15
C3
Seated DB Shoulder Press
1 x 15
C4
Barbell Shrug
1 x 15
C5
Upright Row Barbell YST
1 x 12
C6
Lateral Raise YST
1 x 10
C7
Tricep Pushdown YST
1 x 10
C8
DB Curls YST
1 x 10
D1
Internal Rotation YST
1 x 15
D2
External Rotation YST
1 x 15
D3
Overhead Internal Rotation
1 x 15
D4
Overhead External Rotation
1 x 15
E1
Reverse Crunch YST
1 x 15
E2
Cross Crunch YST
1 x 10
E3
Crunch Reach YST
1 x 15
E4
Back Extension YST
1 x 10
F
Static Stretch Routine
1 x 0:30
A1
Jump Rope Jogging YST
1 x 1:00
A2
Jump Rope Skier YST
1 x 1:00
A3
Jump Rope High Knees
1 x 1:00
B1
Front Squat
10, 8
B2
Leg Curl YST
12, 10
B3
Band Use Instruction Proof
B4
Band 3 Way Hip Proof
1 x 30
C1
Bench Press YST
15, 12
C2
Seated Row YST
15, 12
C3
Lateral Raise YST
1 x 15
C4
Post Delt Raise
1 x 15
C5
DB Tricep Extension YST
1 x 15
C6
DB Curls YST
1 x 15
D1
Internal Rotation YST
1 x 15
D2
External Rotation YST
1 x 15
D3
Overhead Internal Rotation
1 x 15
D4
Overhead External Rotation
1 x 15
E1
Reverse Crunch
15, 10
E2
Reach Cross Crunch YST
1 x 10
E3
Crunch Reach YST
2 x 15
E4
Reverse Hyperextension
1 x 10
F
Static Stretch Routine
1 x 0:30
A1
Jump Rope 2 Foot Bounce YST
1 x 1:00
A2
Jump Rope 2 Feet Lateral Bounce YST
1 x 1:00
A3
Jump Rope Jogging YST
1 x 1:00
B1
Barbell Lunge
10, 10, 8
B2
RDL
10, 8, 8
B3
Leg Curl YST
1 x 15
B4
Single Leg Extension YST
1 x 10
B5
Single Leg Calf Raise
1 x 20
B6
Band Use Instruction Proof
B7
Band Glute Minimus Proof
1 x 30
C1
Incline DB Press YST
15, 12, 10
C2
Lat Pulldown YST
15, 12, 10
C3
Seated DB Shoulder Press
15, 12, 10
C4
Barbell Shrug
1 x 15
C5
Upright Row Barbell YST
1 x 12
C6
Lateral Raise YST
1 x 10
C7
Tricep Pushdown YST
1 x 10
C8
DB Curls YST
1 x 10
D1
Internal Rotation YST
1 x 15
D2
External Rotation YST
1 x 15
D3
Overhead Internal Rotation
1 x 15
D4
Overhead External Rotation
1 x 15
E1
Reverse Crunch YST
15, 12, 10
E2
Cross Crunch YST
1 x 10
E3
Crunch Reach YST
15, 15, 10
E4
Back Extension YST
1 x 10
F
Static Stretch Routine
1 x 0:30
