Friday
Paul Reddick velocity workout
Thursday
Day off (practice)
Wednesday
EXPLOSIVENESS (HITTING)
25 level swings against upright tractor tire (with baseball bat)
100 level swings against upright tractor tire with sledge hammer
100 (50 each side) wood chop swings against flat tractor tire with sledge hammer
LEGS AND BACK
30 squat jumps
12 narrow grip overhand pull ups
30 (15 per leg) step back lunges
Repeat
12 toe raise squats (with weight)
12 reverse grip pull ups
50(25 per leg) leg ups
Repeat
20-180switch squat jumps
12 Standard pull ups
90 second wall squat
Repeat
30 jump knee tucks
12 wide grip pull ups
75 seated calf raises ( 25 with toes pointed inward, 25 outward, 25 straight)
Tuesday
CHEST, SHOULDERS, TRICEPS
15 standard push-ups
12 (per arm) Alternating shoulder press
12 Standard on arm kickbacks
Repeat
15 Wide push ups
12 "Y" shoulder press
20 dips
Repeat
15 Military push ups
21's: shoulder flys (7), front shoulder raises (7), and shoulder press (7)
12 Diamond push ups
Repeat
10 (or max) plyo push ups. push the entire body off the ground (feet included) and clap.
12 Upright rows
12 two arm kickbacks
ABS
100 standard sit ups
50 sit up twists (left)
50 sit up twists (right)
50 leg lifts
50 Bicycles
90 sec. Plank
Monday
BACK, BICEPS, and FOREARMS
12 reverse grip pull ups
12 Bicep curl
12 outward bicep curls
Repeat
12 wide grip pull ups
30 rice bucket forearm twists; (per arm)
8 Static arm curls
Repeat
12 Close grip overhand pull ups
4 forearm wrist rollers
Hammer curls
Repeat
12 Lawnmowers
"21's" bicep curls with resistance bands: Half way up (7), half way down (7), full curl(7)
25 forearm curls
Repeat
