Playmakers Sport Performance
Strength & Conditioning, Baseball , Softball, Plyometrics, Personal Training4 Week, 4 day w/ weekends (2 total body, 1 lower, 1 upper) *CSP
Features4 sessions per week
Must use App app to view and log training
Program Training
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
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
A1
DB Bench Press
5 x 3
A2
Neutral Grip Pull Up (Body Weight + External Load)
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
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
