2014 Offseason Strength Training Program Month 3

2014 Softball Offseason Strength Training Program Month 3

Flexibility
Perform this routine prior to every workout and “off-days” before conditioning/cardio and practices.
Watch this video

Take 1-2 days off in between workouts. Utilize off days for conditioning and flexibility.
Session 1
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
4 rounds
1 Leg Hip Bridge                                                                                                      8 reps each
Push Up                                                                                                                     6-10 reps
Split Squat Jump                                                                                                      12 Total
Dumbbell Row                                                                                                          8 reps each arm
Rear Foot Elevated Split Squat Pause At Bottom                                               8 reps each leg
Dead Bug Leg Lowering Wall Ball Push                                                             8 each Leg

Session 2
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
4 rounds
1 Leg Hip Bridge                                                                                                      8 reps each
Push Up                                                                                                                    6-10 reps
Split Squat Jump                                                                                                      12 Total
Dumbbell Row                                                                                                          8 reps each arm
Skater Squat or Step Up                                                                                         8 reps each leg
Bent Leg Side Plank Top Leg Down                                                                     :20 each side

Session 3
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
4 rounds
1 Leg Hip Bridge                                                                                                      8 reps each
Push Up                                                                                                                     6-10 reps
Split Squat Jump                                                                                                      12 Total
Dumbbell Row                                                                                                          8 reps each arm
Rear Foot Elevated Split Squat Pause At Bottom                                               8 reps each leg
Dead Bug Leg Lowering Wall Ball Push                                                             8 each Leg

Session 4
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
4 rounds
1 Leg Hip Bridge                                                                                                      8 reps each
Push Up                                                                                                                    6-10 reps
Split Squat Jump                                                                                                      12 Total
Dumbbell Row                                                                                                          8 reps each arm
Skater Squat or Step Up                                                                                         8 reps each leg
Bent Leg Side Plank Top Leg Down                                                                     :20 each side

Session 5
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
 5 rounds
1 Leg Hip Bridge                                                                                                      8 reps each
Push Up                                                                                                                     6-10 reps
Split Squat Jump                                                                                                      12 Total
Dumbbell Row                                                                                                          8 reps each arm
Rear Foot Elevated Split Squat Pause At Bottom                                               8 reps each leg
Dead Bug Leg Lowering Wall Ball Push                                                             8 each Leg

Session 6
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
5 rounds
1 Leg Hip Bridge                                                                                                      8 reps each
Push Up                                                                                                                    6-10 reps
Split Squat Jump                                                                                                      12 Total
Dumbbell Row                                                                                                          8 reps each arm
Skater Squat or Step Up                                                                                         8 reps each leg
Bent Leg Side Plank Top Leg Down                                                                     :20 each side

Session 7
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
5 rounds
1 Leg Hip Bridge                                                                                                      8 reps each
Push Up                                                                                                                     6-10 reps
Split Squat Jump                                                                                                      12 Total
Dumbbell Row                                                                                                          8 reps each arm
Rear Foot Elevated Split Squat Pause At Bottom                                               8 reps each leg
Dead Bug Leg Lowering Wall Ball Push                                                             8 each Leg

Session 8
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
5 rounds
1 Leg Hip Bridge                                                                                                      8 reps each
Push Up                                                                                                                    6-10 reps
Split Squat Jump                                                                                                      12 Total
Dumbbell Row                                                                                                          8 reps each arm
Skater Squat or Step Up                                                                                         8 reps each leg
Bent Leg Side Plank Top Leg Down                                                                     :20 each side

Session 9
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
5 rounds
1 Leg Hip Bridge                                                                                                      8 reps each
Push Up                                                                                                                     6-10 reps
Split Squat Jump                                                                                                      12 Total
Dumbbell Row                                                                                                          10 reps each arm
Rear Foot Elevated Split Squat Pause At Bottom                                               10 reps each leg
Dead Bug Leg Lowering Wall Ball Push                                                              10 each Leg

Session 10
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
 5 rounds
1 Leg Hip Bridge                                                                                                      8 reps each
Push Up                                                                                                                    6-10 reps
Split Squat Jump                                                                                                      12 Total
Dumbbell Row                                                                                                          10 reps each arm
Skater Squat or Step Up                                                                                         10  reps each leg
Bent Leg Side Plank Top Leg Down                                                                     :20 each side

Session 11
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
3 rounds
1 Leg Hip Bridge                                                                                                      8 reps each
Push Up                                                                                                                     6-10 reps
Split Squat Jump                                                                                                      12 Total
Dumbbell Row                                                                                                          10 reps each arm
Rear Foot Elevated Split Squat Pause At Bottom                                               10 reps each leg
Dead Bug Leg Lowering Wall Ball Push                                                             8 each Leg

Session 12
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
 3 rounds
1 Leg Hip Bridge                                                                                                      8 reps each
Push Up                                                                                                                    6-10 reps
Split Squat Jump                                                                                                      12 Total
Dumbbell Row                                                                                                          10 reps each arm
Skater Squat or Step Up                                                                                         10 reps each leg
Bent Leg Side Plank Top Leg Down                                                                     :20 each side