Awesome At-Home Softball Specific Total Body Workout

In the videos below, I demonstrate a two-circuit, total body workout using only Valslides, a Cook Band, and your own bodyweight. This routine can be done at home, in a hotel when traveling, or you can take theses portable pieces of equipment to your gym. Throughout the videos, I explain the softball-specific and sometimes female-specific physical benefits of each exercise.

ValSlide and Cook Band Total Body Workout

Complete the prescribed repetitions per exercise. Move through the circuit without resting in between exercises. Rest 1-2 minutes after you complete 1 rotation through the circuit. Complete each circuit 2-4 times. Rest 2-5 minutes before moving on from Circuit 1 to Circuit 2.

Circuit #1
Squat Hold with Band Lateral Pull                 3 x 10-30sec hold (each side)

Band Core Press Belly Circle                         10-20 ciricles clockwise and counter clockwise (each side)

Push Up Position Shoulder Circle                 10-20 circles clockwise and counter clockwise (each arm)

Hamstring Bridge                                              6-12

Circuit #2
Reverse Lunge                                                 8-12 each leg

Band Row                                                          10-15

Shoulder Floor Slide                                        10-15

Band Leg Lowering                                         10-15 each leg