The Department of Gainz and Velocity
SoftballPhase 2 of our beginner softball program! This program builds off of "Softball Beginner 1" and uses the foundation laid out to improve any softball athlete.
Phase 2 of the beginner softball series will involve more advanced movements, plyometrics, isometrics, and time under tension.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Saigon Squat + Hamstring Stretch
2 x 10
A2
Incline Push up
2 x 5
B1
Plank
2 x 0:35
B2
Pogo Jump
2 x 12
C
DB Countermovement Jump
5 x 3
D1
Pause Goblet Squat
5 x 6
D2
Plate Good Morning
4 x 10
E1
DB Z-Press
3 x 8
E2
Standing IYT
3 x 8
E3
Incline DB Row
3 x 8
A1
Heel Tap Step Down
2 x 10
A2
Cuban Press
2 x 10
B1
Side Plank
2 x 0:35
B2
Snap Down to Vertical Jump
2 x 5
C1
DB Bench Press
5 x 8
C2
Side Lying Internal Rotation
3 x 10
C3
TRX Row
4 x 8
D1
DB Deadlift
4 x 6
D2
Vertical Punch
3 x 3
E
Single Leg Glute Bridge
3 x 8
F
Calf Raise
3 x 12
A1
Glute Bridge March
2 x 10
A2
Shoulder Taps
2 x 10
B1
Superman
2 x 10
B2
Side to Side Pogo Hops
3 x 20
C1
DB Lunge
4 x 6
C2
Stability Ball Hamstring Curl
4 x 8
D1
S/A DB Shoulder Press
3 x 6
D2
DB Bicep Curls
3 x 12
D3
Lat Pulldown
3 x 8
E1
Box Jump
3 x 5
E2
Med Ball Rotational Slam
3 x 4
