Playmakers Sport Performance
Strength & Conditioning, Baseball , Softball, Plyometrics, Personal Training6 Week, 3 Day Total Body *DL
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
C1
Belt Resisted Sprint Iso
2 x 7
C2
Belt Resisted Sprint
2 x 10
D
10 Yd Split (Steal Start)
E
30 Yd Dash (Steal Start)
F1
Front Squat
4 x 4
F2
Box Jump
3 x 3
G1
Neutral Grip Pull Up
4 x 4
G2
Half Kneeling 1 Arm DB Shldr Press
3 x 6
H1
Low Hang Landmine Lateral Lunge
3 x 6
H2
Deadbug w/ Plate Reach
3 x 6
I1
1 Arm DB Larsen Press
3 x 6
I2
Prone Trap Raise
3 x 4
A
Sled Tow (50% vDec)
2 x 10
B1
Cambered Multi-Grip Bench Press
4 x 5
B2
Band Reverse Fly
3 x 6
C1
1 Leg Eccentric Hamstring Curl
3 x 4
C2
Standing Anti Rotation Press
3 x 8
D1
1 Arm Suspension Row w/ Offset KB Hold
3 x 6
D2
Top Half Get Up
3 x 3
E1
Front Foot Elevated Split Squat
3 x 6
E2
Prone Band Hamstring Curl
3 x 8
A
40 Yd Dash (Steal Start)
B
10 Yd Fly (30-40 Segment)
C1
Sumo Deadlift
4 x 4
C2
Broad Jump
3 x 3
D1
Split Stance 1 Arm Landmine Press w/ Alternating Reach
3 x 6
D2
Serratus Wall Slide
3 x 6
E1
Landmine 1 Leg RDL
3 x 6
E2
In Line Chop
3 x 8
F1
3 Point DB Row
3 x 6
F2
Alternating DB Hammer Curl
2 x 12
