Colby Harris Performance
BaseballFeatures
5 sessions per week
Must use App app to view and log training
Program Training
A
Bodyweight
@ 1
B
Foam Roll
1 x 5:00
C
Glute activation: banded side steps
2 x 20
D
Glute activation: single leg glute bridge
2 x 20
E
Glute activation: quadruped hip CAR
2 x 10
F
Glute Activation - Hip Airplane
2 x 6
G
Reverse bear crawl
2 x 6
H
Banded scap wall walks
2 x 15
I
Band standing 90/90 shoulder ext. rotation to overhead press
2 x 10
J
MB rotational push
3 x 6 @ 6 lb
K1
Hex Bar Deadlift
3 x 8
K2
Half kneeling single arm overhead press
3 x 8
L1
2DB Step up
3 x 8
L2
Half Kneeling Single Arm Lat Pulldown
3 x 12
M1
2DB single leg RDL
3 x 8
M2
Push up with KB pull through
3 x 10
A
Foam Roll
1 x 5:00
B
Glute activation: banded side steps
2 x 20
C
Glute activation: single leg glute bridge
2 x 20
D
Glute activation: quadruped hip CAR
2 x 10
E1
A-Skip
3 x 20
E2
High Knees With Forward Travel
3 x 20
E3
Side Run
3 x 20
E4
High Knee Carioca
3 x 20
F
Single leg lateral line hops
3 x 0:10
G
Speed skater to balance
3 x 6
H
Multi directional hurdle hops
4 x 2
I
4 Cone Forward/Back w/ Inside Cut
4 x 2
J
Lateral Push Up Starts + shuffle to sprint
4 x 2 @ 20
K
5-10-5 pro agility drill
4 x 1 @ 20
A
Foam Roll
1 x 5:00
B
Glute activation: banded side steps
2 x 20
C
Glute activation: single leg glute bridge
2 x 20
D
Glute activation: quadruped hip CAR
2 x 10
E
Glute Activation - Hip Airplane
2 x 6
F
Reverse bear crawl
2 x 6
G
Banded scap wall walks
2 x 15
H
Band standing 90/90 shoulder ext. rotation to overhead press
2 x 10
I
MB crow hop woodchopper slam
3 x 6 @ 6 lb
J1
DB Rear Foot Elevated Split Squat
3 x 8
J2
Chin-Up
3 x 8
K1
Russian KB Swing
3 x 8
K2
DB Alternating low incline press
3 x 8
L1
DB Lateral Lunge
3 x 8
L2
DB chest supported alternating iso rows
3 x 10
A
Foam Roll
1 x 5:00
B
Glute activation: banded side steps
2 x 20
C
Glute activation: single leg glute bridge
2 x 20
D
Glute activation: quadruped hip CAR
2 x 10
E1
A-Skip
3 x 20
E2
High Knees With Forward Travel
3 x 20
E3
Wall Drive
3 x 20
F
High Pogos Over Hurdles
3 x 10
G
Triple Response Broad Jump
4 x 3
H
Bounding for distance
3 x 20
I
Push Up Starts
4 x 1 @ 20
J
Push Up Mountain Climber Start
4 x 1 @ 20
K
20 yard hill sprints
4 x 1 @ 20
A
Foam Roll
1 x 5:00
B
Glute activation: banded side steps
2 x 20
C
Glute activation: single leg glute bridge
2 x 20
D
Glute activation: quadruped hip CAR
2 x 10
E
Glute Activation - Hip Airplane
2 x 6
F
Reverse bear crawl
2 x 6
G
Banded scap wall walks
2 x 15
H
Band standing 90/90 shoulder ext. rotation to overhead press
2 x 10
I
Split Stance MB rotational scoop toss
3 x 6 @ 6 lb
J1
DB Reverse Lunge (Front Foot Elevated)
3 x 8
J2
TRX inverted row
3 x 10
K1
2DB single leg RDL
3 x 8
K2
1DB bridge bench press w/ single leg flexion
3 x 6
L1
Single leg squat from box
3 x 8
L2
Single arm bird dog row
3 x 8
