Full Body Warm-Up
Static Stretching
Tidal Tank
Medicine Balls
- 90/90 Stretch
- Open Books
- Back Bridge
- Single Leg Quad Lay
- Butterflies
- Arm Circles
- Pill DK Slam
- Pill Trunk Rotations
- Sphere Step Behind Swings
- Sphere Pulse Swings
- Pill Skene Step-Ins
- Run n’ Gun Shoves
- Seated Rocker Throws
- Bosu Catch n’ Swings
- Over Head/Shoulder Lead Leg Lock Throws
Workout Plans (3 Sets for Speed)
Upper Body
Lower Body
Stability/Core
- Dumbbell Bench Press
- Double Jammer Press
- Double Jammer Row
- Cable Triceps Extension w/Rope
- Kettle Bell Single Leg RDL
- Dumbbell Reverse Lunge
- Trap Bar Jumps
- Bar Squats for Reps
- Cable Turns (Baseball Swing Controlled)
- Bosu Med-ball Chest Pass
- Kettle Bell Plank Pulls
- Band Assisted Verticals
Hitting Plan
Tee Work
Front Toss
Machine/Overhand
- Land to Launch > Connected Thru Contact > Pause
- 3 Fields 3 Swings
- Focus Middle-Away
- Drive Thru inside of ball
- Catch it with the barrel
- Ramp up intensity each round
- 3 Rounds Max Hitting
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