2014 Softball Off Season Strength Training Program Month 4
Softball Off Season Strength Training Program Month 4
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.
SESSIONS 1-6
Session A
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
2 rounds
1 Leg Hip Bridge 10 reps each
Clamshell 10 reps each
Side Lying Shoulder External Rotation 10 reps each
4 rounds
Split Squat Jump 10 Total
Push Up w/Pause or Push Up Lowering to Stop 5-6 reps
Physioball Front Plank :15 – :30
Rear Foot Elevated Split Squat 5 reps
Dumbbell Row w/Pause 8 reps
Tall Kneeling Band Rotation 10 each
Session B
2 rounds
1 Leg Hip Bridge 10 reps each
Clamshell 10 reps each
Side Lying Shoulder External Rotation 10 reps each
4 rounds
Jump 5 reps
Dumbbell Floor Press 8 reps
Leg Lowering 6 each
Dumbbell Step Up 8 each leg
Dumbbell Row w/Pause 8 reps
Tall Kneeling Band Rotation 10 each
SESSIONS 7-10
Session A
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
2 rounds
1 Leg Hip Bridge 10 reps each
Clamshell 10 reps each
Side Lying Shoulder External Rotation 10 reps each
5 rounds
Split Squat Jump 10 Total
Push Up w/Pause or Push Up Lowering to Stop 5-6 reps
Physioball Front Plank :15 – :30
Rear Foot Elevated Split Squat 5 reps
Dumbbell Row w/Pause 8 reps
Tall Kneeling Band Rotation 10 each
Session B
2 rounds
1 Leg Hip Bridge 10 reps each
Clamshell 10 reps each
Side Lying Shoulder External Rotation 10 reps each
5 rounds
Jump 5 reps
Dumbbell Floor Press 8 reps
Leg Lowering 8 each
Dumbbell Step Up 8 each leg
Dumbbell Row w/Pause 8 reps
Tall Kneeling Band Rotation 10 each
SESSIONS 11-12
Session A
Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)
2 rounds
1 Leg Hip Bridge 10 reps each
Clamshell 10 reps each
Side Lying Shoulder External Rotation 10 reps each
2 rounds
Split Squat Jump 10 Total
Push Up w/Pause or Push Up Lowering to Stop 5-6 reps
Physioball Front Plank :15 – :30
Rear Foot Elevated Split Squat 5 reps
Dumbbell Row w/Pause 8 reps
Tall Kneeling Band Rotation 10 each
Session B
2 rounds
1 Leg Hip Bridge 10 reps each
Clamshell 10 reps each
Side Lying Shoulder External Rotation 10 reps each
2 rounds
Jump 5 reps
Dumbbell Floor Press 8 reps
Leg Lowering 8 each
Dumbbell Step Up 8 each leg
Dumbbell Row w/Pause 8 reps
Tall Kneeling Band Rotation 10 each