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