DAWG POUND ATHLETICS
DAWG POUND ATHLETICS
This program is specifically for athletes who are looking to build Strength, Rotational Power, and Speed to help achieve their on-field goals at playing at an elite level
5 Workouts/Week that are updated weekly
The Program Consists of 4 Parts
- Warm-Up: Focus on Increasing Range of Motion through Mobility and Activation Exercises
- Plyometrics: Focus on increasing rate of force production to increase Speed and Power
- Strength: Focus is on using Accomodating Resistance to help increase Power Output and Overall Strength to allow athletes to have the ability to produce more force
- Movement Patters: Strengthening Positions and Movements that Transfer Directly To The Field Such As Medball Throws and Slams
A1
Banded Hip Flexor Stretch
2 x 60
A2
Frog Stretch + T Spine Rotation
2 x 10
A3
Seated Hip Rotations
2 x 10
B1
Glute Bridge March
2 x 10
B2
Goblet Wall Sit Hold
2 x 30
B3
Heel Elevated Goblet Squat
2 x 12
C
Weighted Depth Land to Box Jump
3 x 2
D1
Anderson Safety Bar Squat
3 x 2
D2
Staggered Lateral Rotational Broad Jump
3 x 1
E1
Box Pistol Squat
3 x 6
E2
Banded KB Swing
3 x 10
E3
DB Farmer's Carry
3 x 50
A1
Single Arm Hanging Lat Stretch
2 x 0:30
A2
Banded Quadruped T Spine Rotation
2 x 10
A3
Banded Shoulder Internal Rotation
2 x 10
B1
Banded YTAs
2 x 12
B2
Staggered T Spine KB Row
2 x 10
B3
Bench Pike Ups
2 x 5
C
Single Leg Rhythm Medball Shotput
3 x 3
D1
Standing Rotational Landmine Press
3 x 3
D2
Seated Single Arm Rotational Cable Row
3 x 8
E1
Alternating DB Chest Supported Rows From Top
3 x 5
E2
Ring Face Pulls
3 x 10
E3
Staggered Crossbody Chip
3 x 10
A1
Seated PVC Pipe T Spine Rotation
2 x 10
A2
Banded Staggered Hip Airplanes
2 x 10
A3
Whatstrap Banded Shoulder Hip Separation
2 x 10
B1
180 Rotational Banded Chop to Press
2 x 10
B2
KB Lateral Hip Shift
2 x 10
B3
Medball Rotational Jumping Lunges
2 x 5
C
Half Kneeling Lateral Bound
3 x 3
D1
Whatstrap Lateral Lunge with Rotation
3 x 5
D2
Hang Landmine Clean and Press
3 x 3
D3
Rotational Single Leg Hop to Medball Shotput
3 x 3
E1
Whatstrap Backward Rotational Lunge
3 x 5
E2
Backward Medball Lunge to Scoop
3 x 4
E3
Foot Elevated Ring Rows
3 x 12
A1
Foam Roll Laying Chest Opener
2 x 10
A2
Banded Half Kneeling Wall T Spine Rotation
2 x 10
A3
Plate T Spine Extensions
2 x 10
B1
Prone Angels
2 x 10
B2
Wall Ys Slides
2 x 10
B3
Single Arm Banded Presses
2 x 10
C
Seated Medball Shotput
3 x 3
D1
Consecutive Landmine Shoulder Rotational Presses
3 x 5
D2
Banded Speed KB Row
3 x 10
E1
Kneeling Single Arm Latpull Down
3 x 6
E2
Ring Y Pulls
3 x 10
E3
Elbow Body Saws
3 x 10
A1
Laying Bretzel
2 x 60
A2
Greatest Stretch in the World
2 x 5
A3
Shin Box Figure Four Dabs
2 x 10
B1
Standing Hip Internal Rotations
2 x 10
B2
Lateral Banded Hip Extensions
2 x 12
B3
Banded Anti-Rotational Reverse Lunge
2 x 10
C
Banded Consecutive Jumping Lunges
3 x 3
D
Dynamic Effort Staggered Trap Bar Deadlift
6 x 1
E1
Banded Sliding Lateral Lunge
3 x 5
E2
Single Leg Hop to Medball Hip Throw
3 x 4
E3
Double Kneeling Banded Pallof Hold
3 x 0:30
Kyle Henmi
Former College Baseball Player looking to empower motivated athletes who looking on guidance in their training.
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Thomas Mccaffrey
Collegiate Baseball Player (UCI)
Verified Athlete"This program is excellent for maximizing athleticism. explosiveness, and strength through various high intensity exercises that are ultimately fun and challenging"
Duncan Marsten
Wake Forrest Commit
Verified Athlete"Before training with DAWG Pound my gameplay was super raw. I used brute strength to get the job done. With my new training program, the combination of mobility and isolated movement patterns have trained my body to become more direct and efficient on the field to get me to where I am at today."
Tommy Bridges
TCU Commit
Verified Athlete"These workouts have helped me stay loose with my shoulder while adding strength and stability, along with being more explosive. I have gained 5 pounds in 3 months and my shoulder and hip mobility is the best its been. DAWG Pound is without a doubt the place to get better."
Levi Sterling
Texas Commit
Verified Athlete"The DAWG Pound remote training program has been great for training during season because I can train on my own schedule. I have seen great improvements in my mobility, strength, and power. I have seen what we do in training has translated to jump in velocity off the mound and power when I hit."
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DAWG POUND ATHLETICS
DAWG POUND ATHLETICS
DAWG POUND ATHLETICS
