Baseball Warm-Up A

Bike 5 minutes *perform all travelling movements about 20 yards - Skip with arm swing - Backward skip with arm swing - Hip Flexor Step with Rotation x5 ea. - Carioca down and back - Downward dog with opposite toe touch x5 ea. - Low Gallop (right foot forward) - Low Gallop (left foot forward) - Curtsy Lunge x5 ea. -20 yard sprint - 70% effort -20 yard sprint - 80% effort -20 yard sprint - 90% effort

Tempo Run

2 x 3 @ 50

Extensive Plyos A

Complete 2 rounds - Forward Pogo Jump 10 yards - Backward Pogo Jump 10 yards - Lateral Pogo Jump both directions 10 yards - Extensive 1/2 Kneeling MB side toss

Goblet Squat

Prone Incline Y, T, C

3 x 6

Kneeling Landmine Press

3 x 6

Inverted Row

3 x 6

Hamstring Wall Pulses

2 x 20

1/2 Kneeling Pallof Press

3 x 6

Baseball Warm-Up A

Bike 5 minutes *perform all travelling movements about 20 yards - Skip with arm swing - Backward skip with arm swing - Hip Flexor Step with Rotation x5 ea. - Carioca down and back - Downward dog with opposite toe touch x5 ea. - Low Gallop (right foot forward) - Low Gallop (left foot forward) - Curtsy Lunge x5 ea. -20 yard sprint - 70% effort -20 yard sprint - 80% effort -20 yard sprint - 90% effort

Flying 10 sprint (5 yard build-in)

1 x 4

DB Reverse Lunge (Contralateral)

3 x 5

Prone Incline Shoulder ER

3 x 6

DB Bench Press

3 x 6

Plate Deadbug

3 x 6

Landmine RDL

3 x 6

DB Incline Row

3 x 6

1/2 Kneeling Cable Rotation

Baseball Warm-Up A

Bike 5 minutes *perform all travelling movements about 20 yards - Skip with arm swing - Backward skip with arm swing - Hip Flexor Step with Rotation x5 ea. - Carioca down and back - Downward dog with opposite toe touch x5 ea. - Low Gallop (right foot forward) - Low Gallop (left foot forward) - Curtsy Lunge x5 ea. -20 yard sprint - 70% effort -20 yard sprint - 80% effort -20 yard sprint - 90% effort

Hill Sprint

1 x 4

DB RFE Split Squat

3 x 5

Prone Incline Facepull

3 x 6

1/2 Kneeling SA Lat Pulldown