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Hello Chap Softballers, I hope this finds you and your families safe, healthy and happy. Unfortunately, due to current circumstances, we will not be able to do our scheduled strength and conditioning sessions this spring. As an alternative, I have provided some workouts that you will be expected to complete at home in preparation for our upcoming season. Both workouts can be done at home with little or no equipment.I cannot emphasize enough that you all continue to move your bodies, practice softball related skills and become faster and stronger while we are all staying at home. These workouts are designed to improve endurance, range of motion, power and strength. They also include functional movements that relate to our sport. A few notes about the workouts:There are 2 workouts. Each workout should be completed 2-3 times per week.I am working on some videos of each exercise. You are welcome to YouTube any that you are not familiar with or text me and I will send you a video of what they are.The workout will change in May – it will build on the current workout in terms of difficulty.Our expectation is that you come to summer workouts and have knowledge of these movements when you are asked to do them.Few things prepare you for competition and being an athlete more than strength and conditioning. Please take this seriously, complete it to the best of your ability and make sure you are not letting your teammates down by not making yourself better over the next several weeks.If you have ANY questions at all about the workout, what you should be doing or how to complete the exercises, please don’t hesitate to call or text. 303-915-7186. I CANNOT WAIT to see all of you!Coach AlexWORKOUT DAY 1:Warm-up: 5 minute jogABS:Windmills 1x10 each sideJack knifes 1x15Crunches 1x30Bicycles 1x20 each sideCORE:Plank (30 Sec)Side Plank (30 sec each side)Plank w/ shoulder taps (30 sec)Plank w/ toe taps (30 sec)ROUND 1:Complete each exercise continuously for 60 seconds. Rest 30 seconds between each exerciseSquatsRow w/ workout band/dumbbell/gallon jugPush-upsStep-upsAlternating Side LungesTricep extensionsMountain ClimbersROUND 2:Complete the above exercises continuously for 30 seconds. Rest 30 seconds between each exerciseCOOL DOWN AND STRETCHWORKOUT DAY 2:WARMUP: 10 minute jump rope – 30 sec jump/30 second restROUND 1:15 Squats1 Minute Squat Jumps15 Rows (w/ band, dumbbell or gallon jug)1 Minute Mountain ClimbersROUND 2:V-Up (15)Russian Twist (15 each side)Leg Extensions (15)Toe Reaches (20)ROUND 3:15 Push Ups1 Minute Jump Rope12 (each side) Side Lunges w/ Leg SwitchRun a flight of stairs for 1 minuteROUND 4:Glute Bridges (15)Side Plank (30 sec each side)Super Woman’s (15)Flutter Kicks (20 each side)Round 5:15 curls (use a gallon jug, cans, workout band or dumbells)Alternating back lunges (15 each side)Dips (15)Up-down planks (30 seconds)**Complete rounds 1-5 in order 2 times through** ................
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