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