Playmakers Sport Performance
Strength & Conditioning, Baseball , Softball, Speed, Plyometrics, Multi-sport, Personal Training3 days a week
Modified Triphasic
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Body Weight
B1
Dynamometer Grip Left
B2
Dynamometer Grip Right
C
Belt Resisted Sprint
2 x 10
D
Broad Jump
2 x 3
E1
Push Up
3 x 5
E2
Barbell RDL
3 x 3 @ 80 %
E3
Bird Dog Iso
2 x 15
F1
Suspension Row
3 x 5
F2
Hands Free Front Squat
3 x 3 @ 80 %
F3
Anti Rotation Walk Out
2 x 3
G1
Y-T-C-ER Iso
2 x 15
G2
Starfish Side Plank
2 x 15
A
Sled Tow (50% vDec)
2 x 10
B
Depth Drop
2 x 3 @ 12
C
Fwd Facing Med Ball Scoop Throw w/ Pause
3 x 3
D1
Goblet Lateral Squat
2 x 5
D2
Lateral Bound w/ Stick
2 x 3
E1
Walking DB Lunges
2 x 10
E2
Suspension Row
2 x 10
F1
Band Pull Through
2 x 20
F2
Push Up w/ Kickthrough Rotation
2 x 10
G1
Suspension Bicep Curl
2 x 8
G2
Suspension Tricep Extension
2 x 8
G3
SSB Calf Raise
2 x 20
A
Belt Resisted Sprint
2 x 10
B
Just Jump Mat 1 Leg Squat Jump (Left)
2 x 2
C
Just Jump Mat 1 Leg Squat Jump (Right)
2 x 2
D
Med Ball Tall Kneeling Overhead Slam
3 x 5
E1
Suspension Row
3 x 5
E2
Hands Free Front Squat
3 x 3 @ 80 %
E3
Hollow Hold
2 x 20
F1
Push Up
3 x 5
F2
Barbell RDL
3 x 3 @ 80 %
F3
Standing Anti Rotation Press w/ Plate Perturbations
2 x 6
G1
3 Way Band Reverse Fly
2 x 5
G2
90/90 Copenhagen Plank
2 x 20
