2014 Softball Off Season Strength Training Program Month 2

Off Season Strength Training Program Month 2

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
Hip Bridge 2 to 1                                                                                                       8 reps each
Push Up SLOW DOWN/Modified Push Up/Push Up Lowering                       6-10 reps
Rear Foot Elevated Split Squat SLOW DOWN                                                    8 reps each leg
Dumbbell Row                                                                                                          8 reps each arm
Front Plank                                                                                                                 :40
Bent Leg Side Plank                                                                                                :20 each side

Session 2
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
4 rounds
Hip Bridge 2 to 1                                                                                                       8 reps each
Push Up SLOW DOWN/Modified Push Up/Push Up Lowering                       6-10 reps
Rear Foot Elevated Split Squat SLOW DOWN                                                    8 reps each leg
Dumbbell Row                                                                                                          8 reps each arm
Front Plank                                                                                                                 :40
Bent Leg Side Plank                                                                                                :20 each side

Session 3
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
4 rounds
Hip Bridge 2 to 1                                                                                                       8 reps each
Push Up SLOW DOWN/Modified Push Up/Push Up Lowering                       6-10 reps
Rear Foot Elevated Split Squat SLOW DOWN                                                    8 reps each leg
Dumbbell Row                                                                                                          8 reps each arm
Front Plank                                                                                                                 :40
Bent Leg Side Plank                                                                                                :20 each side

Session 4
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
4 rounds
Hip Bridge 2 to 1                                                                                                       8 reps each
Push Up SLOW DOWN/Modified Push Up/Push Up Lowering                       6-10 reps
Rear Foot Elevated Split Squat SLOW DOWN                                                    8 reps each leg
Dumbbell Row                                                                                                          8 reps each arm
Front Plank                                                                                                                 :40
Bent Leg Side Plank                                                                                                :20 each side

Session 5
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
 5 rounds
Hip Bridge 2 to 1                                                                                                       8 reps each
Push Up SLOW DOWN/Modified Push Up/Push Up Lowering                       6-10 reps
Rear Foot Elevated Split Squat SLOW DOWN                                                    8 reps each leg
Dumbbell Row                                                                                                          8 reps each arm
Front Plank                                                                                                                 :40
Bent Leg Side Plank                                                                                                :20 each side

Session 6
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
 5 rounds
Hip Bridge 2 to 1                                                                                                       8 reps each
Push Up SLOW DOWN/Modified Push Up/Push Up Lowering                       6-10 reps
Rear Foot Elevated Split Squat SLOW DOWN                                                    8 reps each leg
Dumbbell Row                                                                                                          8 reps each arm
Front Plank                                                                                                                 :40
Bent Leg Side Plank                                                                                                :20 each side

Session 7
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
 5 rounds
Hip Bridge 2 to 1                                                                                                      10 reps each
Push Up SLOW DOWN/Modified Push Up/Push Up Lowering                       8-10 reps
Rear Foot Elevated Split Squat SLOW DOWN                                                    8 reps each leg
Dumbbell Row                                                                                                         10 reps each arm
Front Plank Leg Raise                                                                                             :30 (keep alternating legs)
Side Plank                                                                                                                  :30 each side

Session 8
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
 5 rounds
Hip Bridge 2 to 1                                                                                                      10 reps each
Push Up SLOW DOWN/Modified Push Up/Push Up Lowering                       8-10 reps
Rear Foot Elevated Split Squat SLOW DOWN                                                    8 reps each leg
Dumbbell Row                                                                                                        10 reps each arm
Front Plank Leg Raise                                                                                          :30 (keep alternating legs)
Side Plank                                                                                                                  :30 each side

Session 9
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
 6 rounds
Hip Bridge 2 to 1                                                                                                      10 reps each
Push Up SLOW DOWN/Modified Push Up/Push Up Lowering                       8-10 reps
Rear Foot Elevated Split Squat SLOW DOWN                                                    8 reps each leg
Dumbbell Row                                                                                                        10 reps each arm
Front Plank Leg Raise                                                                                           :30 (keep alternating legs)
Side Plank                                                                                                                  :30 each side

Session 10
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
 6 rounds
Hip Bridge 2 to 1                                                                                                      10 reps each
Push Up SLOW DOWN/Modified Push Up/Push Up Lowering                       8-10 reps
Rear Foot Elevated Split Squat SLOW DOWN                                                    8 reps each leg
Dumbbell Row                                                                                                          10 reps each arm
Front Plank Leg Raise                                                                                        :30 (keep alternating legs)
Side Plank                                                                                                                  :30 each side

Session 11
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
4 rounds
Hip Bridge 2 to 1                                                                                                      10 reps each
Push Up SLOW DOWN/Modified Push Up/Push Up Lowering                       8-10 reps
Rear Foot Elevated Split Squat SLOW DOWN                                                    8 reps each leg
Dumbbell Row                                                                                                         10 reps each arm
Front Plank Leg Raise                                                                                           :30 (keep alternating legs)
Side Plank                                                                                                                  :30 each side

Session 12
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
4 rounds
Hip Bridge 2 to 1                                                                                                      10 reps each
Push Up SLOW DOWN/Modified Push Up/Push Up Lowering                       8-10 reps
Rear Foot Elevated Split Squat SLOW DOWN                                                    8 reps each leg
Dumbbell Row                                                                                                          10 reps each arm
Front Plank Leg Raise                                                                                       :30 (keep alternating legs)
Side Plank                                                                                                                  :30 each side