DSP Summer Development Program
DRIVEN SPORTS PERFORMANCE INC
Baseball , SoftballThis 12 week program is designed for baseball/ softball players who are looking to take their game to the next level. The DSP Summer Development program will help you put on muscle mass while also improving your overall movement capacity. Increasing muscle mass and movement capacity will have a direct impact on your speed & power on the field. This program is designed to be done at the beginning on your off-season, as far away from your competitive season as possible. Combining this program with proper nutrition, hydration and sleep is the answer you need to take your game to the next level.
A1
Foam Roll Lower Extremities
1 x 1:00
A2
Groin Release w/ KB
1 x 1:00
A3
90/90 Hip IR Stretch - Hands Supported
1 x 0:30
A4
90/90 T-Spine Rotation Row
1 x 6
A5
Adductor Stretch w/ T-Spine Rotation
1 x 8
A6
Hip IR PAILs/RAILs on Bench
1 x 5 @ 3
A7
90/90 Hip Switch w/ Extension
1 x 5
A8
Low Split Lateral Chop - Hip IR Bias
1 x 8
A9
Low Split Rotational MB Slam - Continuous
1 x 8
A10
Pogo Hops
1 x 20
A11
MB Slam
1 x 10
B1
Steal Start Sprint
3 x 10
B2
Box Jump - CMJ
3 x 5
B3
Split Squat w/ Rotation - MB
3 x 6
C1
2DB Split Squat - Front Foot Elevated
4 x 8
C2
Low Split Lateral Chop - Hip ER Bias
4 x 8
D1
Goblet Reverse Lunge - Alternating
3 x 8
D2
Short Lever Side Plank w/ Hip Abduction - ISO
3 x 20
E1
RFESS w/ Hip IR - MB
2 x 8
E2
Hamstring Curls on Ball
2 x 12
E3
90/90 Hip Switch w/ Extension
2 x 5
E4
Bear Stance KB Pull Through
2 x 8
A1
Foam Roll Upper Extremities
1 x 1:00
A2
Lacrosse Ball: Posterior Cuff
1 x 1:00
A3
Seated Shoulder IR Stretch - DB
1 x 30
A4
TRX Lateral Line Stretch
1 x 30
A5
Side Lying T-Spine Rotation - ISO
1 x 30
A6
Quadruped Extension & Rotation - Band Assisted
1 x 8
A7
Split Stance Shoulder ER End Range Liftoff
1 x 5 @ 3
A8
TRX Rows
1 x 10
A9
TRX Y
1 x 8
A10
Reverse Bear Crawl
1 x 12
B1
Standing Rotational MB Slam
3 x 5
B2
MB Chest Pass - Continuous
3 x 20
C1
2DB Bench Press
4 x 6
C2
2DB Chest Supported Row
4 x 8
D1
Split Stance Cable Row w/ Hip IR
3 x 8
D2
Yoga Push Up
3 x 12
D3
2DB Farmers Carry
3 x 40
E1
TRX Rows
2 x 10
E2
TRX Y
2 x 10
E3
Side Plank w/ Shoulder Horizontal Abduction
2 x 10
E4
Reverse Bear Crawl
2 x 12
A1
Foam Roll Upper Extremities
1 x 1:00
A2
Lacrosse Ball: Posterior Cuff
1 x 1:00
A3
Seated Shoulder IR Stretch - DB
1 x 30
A4
TRX Lateral Line Stretch
1 x 30
A5
Side Lying T-Spine Rotation - ISO
1 x 30
A6
Quadruped Extension & Rotation - Band Assisted
1 x 8
A7
Split Stance Shoulder ER End Range Liftoff
1 x 5 @ 3
A8
TRX Rows
1 x 10
A9
TRX Y
1 x 8
B1
Foam Roll Lower Extremities
1 x 1:00
B2
Groin Release w/ KB
1 x 1:00
B3
90/90 Hip IR Stretch - Hands Supported
1 x 0:30
B4
90/90 T-Spine Rotation Row
1 x 6
B5
Adductor Stretch w/ T-Spine Rotation
1 x 8
B6
Hip IR PAILs/RAILs on Bench
1 x 5 @ 3
B7
90/90 Hip Switch w/ Extension
1 x 5
B8
Low Split Lateral Chop - Hip IR Bias
1 x 8
B9
Low Split Rotational MB Slam - Continuous
1 x 8
A1
Foam Roll Lower Extremities
1 x 1:00
A2
Groin Release w/ KB
1 x 1:00
A3
90/90 Hip IR Stretch - Hands Supported
1 x 0:30
A4
90/90 T-Spine Rotation Row
1 x 6
A5
Adductor Stretch w/ T-Spine Rotation
1 x 8
A6
Hip IR PAILs/RAILs on Bench
1 x 5 @ 3
A7
90/90 Hip Switch w/ Extension
1 x 5
A8
Low Split Lateral Chop - Hip IR Bias
1 x 8
A9
Low Split Rotational MB Slam - Continuous
1 x 8
A10
Pogo Hops
1 x 20
A11
MB Slam
1 x 10
B1
Steal Start Sprint
3 x 10
B2
Broad Jump - CMJ
3 x 5
B3
Lateral Landing - MB
3 x 5
C1
BB RDL
4 x 6
C2
Low Split Lateral Chop - Hip ER Bias
4 x 8
D1
1DB Staggered Stance RDL
3 x 8
D2
Stability Ball Bodysaw
3 x 15
E1
Single Leg Hip Thrust - ISO
2 x 20
E2
Side Plank Cable Row - ISO
2 x 20
E3
90/90 Hip Switch w/ Extension
2 x 5
E4
Stability Ball Side Crunch
2 x 12
A1
Foam Roll Upper Extremities
1 x 1:00
A2
Lacrosse Ball: Posterior Cuff
1 x 1:00
A3
Seated Shoulder IR Stretch - DB
1 x 30
A4
TRX Lateral Line Stretch
1 x 30
A5
Side Lying T-Spine Rotation - ISO
1 x 30
A6
Quadruped Extension & Rotation - Band Assisted
1 x 8
A7
Split Stance Shoulder ER End Range Liftoff
1 x 5 @ 3
A8
TRX Rows
1 x 10
A9
TRX Y
1 x 8
A10
Reverse Bear Crawl
1 x 12
B1
Split Stance Rotational MB Slam
3 x 5
B2
Hip Bridge w/ DB Pullover
3 x 6
C1
Pull Up
4 x 6
C2
Landmine Press - Standing
4 x 6
D1
1/2 Kneeling 1-Arm Cable Pulldown
3 x 8
D2
1/2 Kneeling 1DB Overhead Press
3 x 6
D3
Overhead Carry - KB
3 x 40
E1
Side Lying Shoulder External Rotation
2 x 10
E2
Prone Lower Trap Raise - ISO
2 x 30
E3
Side Plank Cable Row
2 x 10
E4
Reverse Bear Crawl
2 x 12
Too many people sit on the sidelines hoping that their natural talent takes them to the next level. Take control of your career and get started on this program today. You will never regret putting in the work.
Get DSP Summer Development Program
JUSTIN DECRISCIO
NC STATE UNIVERSITY
Verified Athlete"DSP not only improved my strength and power but also taught me how to effectively use my body. If you want to improve your game and knowledge while working with someone who cares about you then DSP is the spot for you."
ZACH CRANDALL
UC IRVINE
Verified Athlete"DSP’s methods have allowed my game to constantly progress. Since starting with DSP, I’ve been able to progress my talents from Junior College to the Division 1 level. The strategic mix of traditional weight room work and functional training makes DSP stand out from its competition."
CAM BURDICK
CAL STATE FULLERTON
Verified Athlete"I put on 20 pounds of muscle in 6 months with DSP. This is what took my game to the next level and allowed me to win a starting role at CSUF"
