Playmakers Sport Performance
Strength & Conditioning, Baseball , Softball, Plyometrics, Personal Training4 Week, 3 Day Total Body *Stack
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
10 Yd Split (Steal Start)
D
30 Yd Dash (Steal Start)
E
Box Jump
4 x 3
F1
Front Squat
4 x 6
F2
Rear Foot Elevated Hip Flexor Stretch
3 x 30
F3
Pigeon Stretch
3 x 30
G1
DB Bench Press
4 x 5
G2
Stability Ball 1 Leg Glute Bridge
3 x 8
G3
Chin Up
3 x 6
H1
Standing Anti Rotation Press
3 x 8
H2
Farmers Carry
@ 40
A
Sled Tow (50% vDec)
2 x 10
B1
Reset DB Squat Jump
4 x 15
B2
X Band Walk
3 x 10
C1
Trap Bar Deadlift
4 x 5
C2
Supine Floor Slide
3 x 12
D1
Half Kneeling 1 Arm Landmine Press w/ Alternating Reach
4 x 6
D2
Sprinter Step Up
4 x 6
D3
Bird Dog Row
3 x 10
E1
Suitcase Carry
@ 40
E2
Lateral Bear Crawl
3 x 8
A
40 Yd Dash (Steal Start)
B
10 Yd Fly (30-40 Segment)
C1
1 Arm DB Push Press
4 x 4
C2
Band TKE
3 x 10
D1
DB RFE Split Squat
4 x 8
D2
Banded Ankle Mobilization
3 x 10
E1
Chest-Supported DB Row
4 x 10
E2
1 Arm DB Bench Press
3 x 10
E3
1 Leg DB RDL
3 x 10
F1
In Line Lift
3 x 12
F2
Ab Wheel Rollout
3 x 12
