Playmakers Sport Performance

Strength & Conditioning, Baseball , Softball, Plyometrics, Personal Training
Coach
Travis Grimes

4 Week, 4 day w/ weekends (2 total body, 1 lower, 1 upper) *CSP

Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Monday
#Playmakers 3 Day 1

A

Front Squat

6 x 2

B1

1 Leg DB RDL

3 x 10

B2

Alternating Low Incline DB Bench Press

3 x 6

C1

Chest-Supported DB Row

4 x 6

C2

3 Point Push Up Position Plank Series

3 x 60

D1

Choice Bis

D2

Choice Tris

Wednesday
#Playmakers 3 Day 2

A

Trap Bar Deadlift

5 x 3

B

Barbell Front Rack Reverse Lunge

3 x 8

C1

Standing Anti Rotation Iso

3 x 3 @ 10

C2

1 Leg Eccentric Hamstring Curl

3 x 4

D1

Lateral Lunge

3 x 5

D2

Choice Calves

Thursday
#Playmakers 3 Day 3

A1

DB Bench Press

5 x 3

A2

Neutral Grip Pull Up

5 x 3

B1

1 Arm DB Push Press

3 x 8

B2

Bird Dog Row

3 x 8

C1

Band Resisted Ab Wheel Rollout

3 x 8

C2

Reverse Bear Crawl

3 x 20

Saturday
#Playmakers 3 Day 4

A1

Box Squat

4 x 6

A2

Feet Elevated Push-Up

3 x 12

B1

3 Point DB Row

3 x 12

B2

DB Reverse Lunge

3 x 6

C1

Landmine Press

3 x 5

C2

Y-T-C-ER

2 x 10

D1

Lateral Lunge

3 x 5

D2

DB Farmer's Walk

@ 40

Playmakers 3