Team Workout 5 Star

Stretching

• Standing Hamstring Stretch
  • Feet together, slight bend in knee
  • Reach down toward toes, hold for 10 seconds then switch
• Hip Flexor Stretch (Lunge Position)
  • One knee down, one foot forward
  • Push hips forward, 20 seconds each leg
• Torso Rotation Stretch (Washing machines)
  • Hands out from chest, elbows bent out
  • Rotate upper body side to side
• Overhead Triceps / Lat Stretch
  • One arm overhead, bend elbow
  • Pull gently
• Groin / Inner Thigh Stretch (Wide Base)
  • Wide stance
  • Shift weight side to side

Tidal Tank Series

• Rotational pump to swing (Sphere)
  • Get in batting stance, load into rear hip and ‘pump’ the sphere, get the front foot down and swing.
  • Focus on stabilizing the core and maintaining violence thru a violent rotational movement. 5 swings each side.
• Crouch to Throws (Sphere)
  • Crouch (catcher like position) to jab step and pull over the shoulder then rotate through a throw
  • Focus on moving fast and under control. 5 throws each side.
• Broad Jump to Power Clean (Tidal Tank)
  • Start in athletic stance, tidal tank below center of mass, broad jump out and as you land, lift tank up into a power clean finish
  • Focus on being explosive and controlled through the movement. 5 jumps 2 times through.
• Lunge Turns (Tidal Tank)
  • Step into a full lung, full rotation left to right
  • Walk into the next stride, repeat full rotation right to left. 5 steps each side.
• Rocker Pulses (Mini Sphere)
  • Rocker stance for throwing
  • Rapidly shake mini sphere forward and backward as you go through the delivery. 6-10 times through.

Medicine Ball Series

• Dynamic catch and swings with Bosu ball and 6lb med ball
  • Batting stance, catch med ball and load into back hip.
  • Fire forward, replicating a swing. Back knee down into the Bosu ball. 5 each side
• Donkey Kong Slams 12lb med ball
  • Full up above head and drive ball into the ground.
  • Full body extension up and contraction down. 8 slams, max effort.
• Full throttle step behinds
  • Light to Medium med ball weight
  • Get shuffle start and rip through the movement. 5 reps each side.

Lift Series

This is to be done at your own pace, throughout the night. Complete during hitting or after. Whichever you prefer.

Power Series

• Box Squats
• Dumbbell Bench Press
• Trap Bar Deadlifts
• Bulgarian Split Squats
• Double Jammer Push/Pull with weights

Explosive Series

• Jammer Press Single Pushes w/Bands
• Band assistance vertical jumps
• Box Jumps
• Death Drop into broad jump
• Short sprints