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Congratulations Coach Doug Williams and CSM Bulldogs on your 9th Straight Conference Title. This is also my 9th year with the team. Great to be with a winning team. Now, onto the Final Four.

Final Four Workout

Circuit: Perform 2 Rounds for 1 minute each (9 stations, 4 people at each)

1. Split Squats with Foot on Bench (6-8 reps)
2. T-Bar Row (8-10 reps)
3. Single Leg Deadlift with DB (6-8 reps)
4. Floor Plate Press (3-5 reps)
5. Db Swings with Side Step (30s)
6. Standing BB Rotation  (30s)
7. Hanging Crunches (30s)
8. D2 Pattern (Diagnol Pattern  High to Low) (30s each side)
9.Plate Reverse Wood Chops with Pivot (Low to High) (30s each side)

If you can not see the video below go to: Baseball BLOG

Please add your comments below on the workout.

In Fitness and Health,

Brien Shamp and Mike Salemi

www.BrienShamp.com

www.BaseballPerformanceEdge.com

www.QuestforStrength.org

650-654-4604

Circuit: Perform 2 sets for 1 minute each (9 stations, 2 people at each)

   1. Rowing-60s
   2. Rotate & pull-30s each side
   3. Lateral Box Shuffle-20s–>rest 20s–> repeat 20s
   4. Rope Triceps Pushdowns-8—>rest–>repeat 8 reps
   5. High Knee Run: 6s–>rest 12s–>repeat 6s–>repeat two more times
   6. DB Shoulder Ext. Rotation-Side Lying-30s each side
   7. Jump Squats with Hands on Head-6–>rest–>6
   8. Db T & M-60s
   9. Reverse Biceps Curl-8—>rest–>repeat 8 reps

Main Strength Workout: Perform 2-3 sets for 1 Min Stations (6 stations, 3 people at each station)

1. Box SQ: 3 Reps
2. One Leg SQ on Box: 8 Reps each leg
3. DB Stiff Leg DL
4. Speed DB Bench
5. Bent Over Upper Back Shrugs with Plate
6. Fat Man Rows

Please add your comments below on the workout.

In Fitness and Health,

Brien Shamp and Mike Salemi

www.BrienShamp.com

www.BaseballPerformanceEdge.com

www.QuestforStrength.org

650-654-4604

Circuit: Perform 2 sets for 1 minute each (9 stations, 2 people at each)

1. Rowing
2. D1 High to Low with Pulley
3. Box Jumps
4. D2 Low to High with Pulley
5. Side to Side Hops
6. Straight Arm Pulldowns with Pulley
7. Forearm Flexion/Extension with Rope
8. DB Side Bend
9. Arm Bike/Versa Cimber

Main Strength Workout: Perform 2-3 sets for 1 Min Stations (6 stations, 3 people at each station)

Box Squats-3
Concentric Good Mornings (GM)-5
DB Hammer Curls Against Beam- 8
One Arm DB Row- 8
DB Bench Press for Speed- 3-5
Kettlebell Swing Using a DB – 8

If you can not see the video below go to: Baseball Performance BLOG

Please add your comments below on the workout.

In Fitness and Health,

Brien Shamp and Mike Salemi

www.BrienShamp.com

www.BaseballPerformanceEdge.com

www.QuestforStrength.org

650-654-4604

Core Circuit: Perform 2 sets for 1 minute each (6 stations, groups of 3-4 people at each)

1. Wood Chops w/Pulley (High to Low)
2. Plate Reverse Chops (Low to High)
3. Side Lying External Rotation with Plate
4. Quadruped-Knee to Elbow
5. Lower Ab Pull-Up Hang
6. Cobra with Hold

Main Strength Workout: 1 Min Stations (6 stations, groups of 3 people at each)

1. Box Squat: 3 reps for Speed
2. Rack Pulls Above the Knee: 3-5 reps
3. 45 Degree Back Raises: 8 reps
4. DB Support Rows on Bench: 8 reps
5. Db Tricpes: 5-8 reps
6. DB Rear Delt Raises: 8 reps

Please add your comments below on the workout.

In Fitness & Health,

Brien Shamp & Mike Salemi

www.BrienShamp.com

www.BaseballPerformanceEdge.com

www.QuestforStrength.org

650-654-4604

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