Saddlebrook Sports Performance
Multi-sport, Racket Sports, BaseballFeatures
5 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Tennis Warm Up #1
Cat/Cow x10-20 Side Lying ATW x8-15/side World's Greatest Lateral Lunge x8-12/side 90/90 Shinbox Rotation x8-10/side Scorpion Pec Opener x8-12/side Wall Supported OH Pulse x30-90sec Standing Hip Wiper x50/side (ea direction) Lateral Leg Swing x20/side Linear Leg Swing x20/side Prone Shoulder Handcuffs x8-10 On Court: (Baseline to Net) Forward and Backward Pogo Hop Lateral Pogo Hop With a Partner: Reaction Linear Sprint Reaction Lateral Shuffle
B1
DB Bulgarian Squat
3 x 6
B2
Pigeon with Rotation
3 x 5
B3
Gorilla Row
3 x 6
C1
DB RDL - 1.5 Reps
2 x 10
C2
Spiderman Push-up
2 x 5
C3
Band Face Pull
2 x 12
Core Circuit
D
Suitcase Carry 3x40yds TRX Roll Out 3x8 Hollow Hold 3x20s
Conditioning
E
Engine - Wk1 - Anaerobic
5 Rounds 1:00 Max Effort 5:00 Rest
Recovery
F
Cool Down
Shin Box Rotations Hamstring Rock Back to Hip Pry Frog Walk Out Thread the Needle Quadruped QL Stretch Child’s Pose Kneeling Sitbacks
Prep
A
Speed Session Plyo Focus Warm Up
For 10 yds/exercise - Forward Pogo Hop - Backward Pogo Hop - Forward Lateral Pogo Hop - Backward Lateral Pogo Hop - Single Leg Forward Pogo Hop - Single Leg Backward Pogo Hop - Single Leg Forward Lateral Pogo Hop - Single Leg Backward Lateral Pogo Hop - Straight Leg March - Backwards Scoop(Hamstring Stretch) - Straight Leg Skip ( Walk back) - Straight Leg Mini Run into Easy Sprint Out
B
Sprint
6 x 10
C
Sprint
6 x 20
D1
Hex Bar Deadlift
3 x 3
D2
MH Hop to Box Jump
3 x 5
D3
Landmine SA Push Press
3 x 5
E1
Barbell Hip Thrust
2 x 12
E2
Keiser SA Pulldown
2 x 10
E3
KB Offset Lateral Lunge
2 x 8
Recovery
F
Cool Down
Shin Box Rotations Hamstring Rock Back to Hip Pry Frog Walk Out Thread the Needle Quadruped QL Stretch Child’s Pose Kneeling Sitbacks
A1
Cat/Cow Around The World
2 x 10
A2
Half Kneeling Wall Supported T-Rotation w/ Band
2 x 10
B1
Incline Pull Over ISO
2 x 30
B2
Weighted Pec Opener ISO
2 x 30
B3
Banded Lat Stretch (Bent Elbow)
2 x 30
C1
DB Hammer Curl Iso
C2
BB Skullcruhser ISO
D1
Tricep Extension Impulse
1 x 50
D2
Bicep Impulse
1 x 50
E
Prone Y Raise ISO
Conditioning
F
Engine - Wk1 - Endurance
1 Round 21:00 Endurance Pace
Recovery
G
Cool Down
Shin Box Rotations Hamstring Rock Back to Hip Pry Frog Walk Out Thread the Needle Quadruped QL Stretch Child’s Pose Kneeling Sitbacks
Prep
A
Agility Ladder Warm Up
High Knees - Two Feet In Each - L/R Lateral High Knees - L/R Two In Two Out - L/R Backward Two In Two Out - L/R Icky Shuffle - Out Wide w Stick Icky Shuffle - Quick Crossover Icky - Quick Crossover Icky - Out Wide Backward Icky Shuffle - Quick Backward Crossover Icky - Quick Single Leg In and Out - L/R Backward Single Leg In and Out - L/R Lateral Two In Two Out - L/R Ali Shuffle - L/R
COD Sprints
B
3 x 10yds 3 x 20yds 2 x 30yds Think "Pro Shuttle" but only 1 change of direction at 5 yards, sprint through rest of distance.
C1
Front Squat
3 x 5
C2
MB Squat to Throw
3 x 5
C3
Close Grip Bench Press
3 x 5
D1
DB Front Rack Walking Lunge
3 x 6
D2
HK SA Keiser Row
3 x 10
D3
Hollow Hold - Bicycle Crunch
3 x 5
Recovery
E
Cool Down
Shin Box Rotations Hamstring Rock Back to Hip Pry Frog Walk Out Thread the Needle Quadruped QL Stretch Child’s Pose Kneeling Sitbacks
Conditioning
A
Engine - Wk1 - Intervals
6 Rounds 2:30 Work 0:30 Rest
Recovery
B
Cool Down
Shin Box Rotations Hamstring Rock Back to Hip Pry Frog Walk Out Thread the Needle Quadruped QL Stretch Child’s Pose Kneeling Sitbacks
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High Performance
High Performance
High Performance
