Wednesday Workout
Training
5 min of stationary stretching, 5 min of dynamic stretching
-Jump rope/jump in place 4 sets
1:30, 2 min in between
-Crunches 4 sets of 30, 1:30 in between
-Scissors (on back; alternate leg raises in rapid motion) 3 sets :50 sec, 1:30 in between
-Push-ups (on knees/back straight) 4 sets of 20
Hitting (Reps Reps Reps)
Tee Work
-Top hand only full swings. 30 inside/30 outside
- Both hands. Start at Heel plant and get to extension. 30 in/30 out.
- Full Swings to all quadrants. Low/in, up/in, low/out, up/ out. 30 to each quadrant.
Side Toss
-Start at heel plant. 40 swings to extension.
- Full swings 40. ( make sure person tossing ball aim for front hip with a firm toss. No arc in the toss).
**Please remember to text Coach Ale upon completion of workout.
5 min of stationary stretching, 5 min of dynamic stretching
-Jump rope/jump in place 4 sets
1:30, 2 min in between
-Crunches 4 sets of 30, 1:30 in between
-Scissors (on back; alternate leg raises in rapid motion) 3 sets :50 sec, 1:30 in between
-Push-ups (on knees/back straight) 4 sets of 20
Hitting (Reps Reps Reps)
Tee Work
-Top hand only full swings. 30 inside/30 outside
- Both hands. Start at Heel plant and get to extension. 30 in/30 out.
- Full Swings to all quadrants. Low/in, up/in, low/out, up/ out. 30 to each quadrant.
Side Toss
-Start at heel plant. 40 swings to extension.
- Full swings 40. ( make sure person tossing ball aim for front hip with a firm toss. No arc in the toss).
**Please remember to text Coach Ale upon completion of workout.
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by Rosie Alonzo
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