Scribd
Upload
12 views1 page

BSB Winter24

Uploaded by

Matheus Oliveira
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
12 views1 page

BSB Winter24

Uploaded by

Matheus Oliveira
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 1

Guilford Baseball

Warm-Up
Lying Hammy 5+15s, Lying Low Back x5ea, Lying 4-Way Toe Walk x20, Lying Windmill x5ea, DB Floor Lying Hammy 5+15s, Hip Circles FWD/BWD x5ea,
Groin/Hip x5ea, Hip Circles FWD/BWD x5ea, Alternated Press 2x25 + Rear Delt Fly 2x25 + BW Split Squat Alternated Spider-Man x5ea, TKE 1x25, Band GM 1x25,
Spider-Man x5ea, TKE 1x25, Band GM 1x25 2x12ea Calf Raises 1x25

Exercise 12/02/24 12/09/24 12/16/24 12/23/24 Exercise 12/04/24 12/11/24 12/18/24 12/26/24 Exercise 12/06/24 12/13/24 12/20/24 12/28/24
60/70/80 70/75/80/85 75/80/85/90 75/80/85/90/95 60/70/80 70/75/80/85 75/80/85/90 75/80/85/90/95 2x5 wu 2x5 wu 2x5 wu 2x5 wu
2x5 wu 2x5 wu 2x5 wu 2x5 wu 2x5 wu 2x5 wu 2x5 wu 2x5 wu 3x4ea 3x3ea 3x2ea 3x2ea
Back Squat 3x5 4x5 4x4 5x3
Bench Press 3x5 4x5 4x4 5x3 Split Squat
Pitchers DB

Plate Sit-Ups 3x10 + Band Pull Apart + Wtd Plank 3xFAIL +


Side Bends 3x20 Wrist Curl (3x20ea) Face Pull 3x20
Partner
DB SA
RDL 5x5 5x5 5x5 5x5 Hams/Back 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5
Ext/GHR Bench Press
DB 1 Arm Bent Over
5x10ea 5x8ea 5x8ea 5x6ea 5x10 5x8 5x6 5x5 SA Lats 5x20 5x20 5x20 5x15
Row Row
Standing DB SL Hamstring
3x10 3x8 3x6 3x5 Farmer Carry 5x30yd 5x30yd 4x30yd 4x30yd 3xFAIL 3xFAIL 3xFAIL 3xFAIL
OHP Curls
Chest
Supported 3x25 3x20 3x15 3x15 Band Push-Up 5xFAIL 5xFAIL 4xFAIL 4xFAIL Upright Row 3xFAIL 3xFAIL 3xFAIL 3xFAIL
Shrug
Forward, Backward, Straight Leg Fwd/Bwd x5
Band Stretch Lying Hamstring/Groin/Hip/Quads 15-30s Mobility on Rack
each
Upper Stretch (Lats + Shoulder + Straight Arm Pec) 15-30s

Bodyweight Bodyweight Bodyweight

You might also like