Playmakers Sport Performance
Strength & Conditioning, Baseball , Softball, Plyometrics, Personal Training
Coach
Travis Grimes
4 Week, 4 Day Upper/Lower Split *Tread
Features4 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Monday
#Playmakers 4 Day 1
A
Front Squat
3 x 5
B
Lateral Lunge
3 x 6
C1
Barbell RDL
3 x 6
C2
Lateral Band Walk
3 x 10
D1
Front Plank
3 x 30
D2
Side Plank
3 x 30
Tuesday
#Playmakers 4 Day 2
A1
Chest-Supported DB Row
3 x 6
A2
DB Bench Press
3 x 5
B1
Alternating Low Incline DB Bench Press
3 x 8
B2
Half Kneeling 1 Arm Lat Pulldown
3 x 10
C1
Incline YTL Shldr Raise
3 x 15
C2
Waiter's Walk
@ 10
Thursday
#Playmakers 4 Day 3
A
Trap Bar Deadlift
3 x 5
B
Barbell Front Rack Reverse Lunge
3 x 5
C1
1 Leg Eccentric Hamstring Curl
3 x 4
C2
Band Monster Walks
3 x 10
D1
Front Plank
3 x 30
D2
Landmine Hip Rotation
3 x 8
Friday
#Playmakers 4 Day 4
A1
3 Point DB Row
3 x 8
A2
Push-Up
3 x 6
B1
Offset Med Ball Push Up w/ Tap
3 x 8
B2
Kneeling Straight Arm Pulldown
3 x 10
C1
3 Way Band Reverse Fly
3 x 5
C2
Wall Windshield Wipers
3 x 8
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