Off-Season Workout

Here is a summary of the Off-Season Workout we reviewed at practice tonight.  You should do this workout a few times per week for the month of January.  This should be completed as a circuit going through the circuit four times progressing to 5 times.  It should take 30 minutes or less to complete.

Take 1-2 days off in between workouts. Utilize off days for conditioning and flexibility.

Session 1

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

4 rounds

  1. PVC Hip Bridge w/3sec hold at top 10 reps
  2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
  3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
  4. Dumbbell Row 8 reps each arm
  5. Front Plank :20
  6. Bent Leg Side Plank/Side Plank :20 each side

Session 2

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

4 rounds

  1. PVC Hip Bridge w/3sec hold at top 10 reps
  2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
  3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
  4. Dumbbell Row 8 reps each arm
  5. Front Plank :20
  6. Bent Leg Side Plank/Side Plank :20 each side

Session 3

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

4 rounds

  1. PVC Hip Bridge w/3sec hold at top 10 reps
  2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
  3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
  4. Dumbbell Row 8 reps each arm
  5. Front Plank :20
  6. Bent Leg Side Plank/Side Plank :20 each side

Session 4

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

4 rounds

  1. PVC Hip Bridge w/3sec hold at top 10 reps
  2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
  3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
  4. Dumbbell Row 8 reps each arm
  5. Front Plank :25
  6. Bent Leg Side Plank/Side Plank :25 each side

Session 5

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

5 rounds

  1. PVC Hip Bridge w/3sec hold at top 10 reps
  2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
  3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
  4. Dumbbell Row 8 reps each arm
  5. Front Plank :25
  6. Bent Leg Side Plank/Side Plank :25 each side

Session 6

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

5 rounds

  1. PVC Hip Bridge w/3sec hold at top 10 reps
  2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
  3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
  4. Dumbbell Row 8 reps each arm
  5. Front Plank :25
  6. Bent Leg Side Plank/Side Plank :25 each side

Session 7

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

5 rounds

  1. PVC Hip Bridge w/3sec hold at top 10 reps
  2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
  3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
  4. Dumbbell Row 8 reps each arm
  5. Front Plank :30
  6. Bent Leg Side Plank/Side Plank :30 each side

Session 8

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

5 rounds

  1. PVC Hip Bridge w/3sec hold at top 10 reps
  2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
  3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
  4. Dumbbell Row 8 reps each arm
  5. Front Plank :30
  6. Bent Leg Side Plank/Side Plank :30 each side

Session 9

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

6 rounds

  1. PVC Hip Bridge w/3sec hold at top 10 reps
  2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
  3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
  4. Dumbbell Row 8 reps each arm
  5. Front Plank :35
  6. Bent Leg Side Plank/Side Plank :35 each side

Session 10

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

6 rounds

  1. PVC Hip Bridge w/3sec hold at top 10 reps
  2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
  3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
  4. Dumbbell Row 8 reps each arm
  5. Front Plank :35
  6. Bent Leg Side Plank/Side Plank :35 each side

Session 11

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

4 rounds

  1. PVC Hip Bridge w/3sec hold at top 10 reps
  2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
  3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
  4. Dumbbell Row 8 reps each arm
  5. Front Plank :35
  6. Bent Leg Side Plank/Side Plank :35 each side

Session 12

Perform as a Circuit (minimal rest needed in between exercises. 1-2 minutes rest in between rounds)

4 rounds

  1. PVC Hip Bridge w/3sec hold at top 10 reps
  2. Push Up/Modified Push Up/Push Up Lowering 8-10 reps
  3. Reverse Lunge/Dumbbell Reverse Lunge 8 reps each leg
  4. Dumbbell Row 8 reps each arm
  5. Front Plank :35
  6. Bent Leg Side Plank/Side Plank :35 each side

For more information about this workout and a video demonstrating how to do each exercise see the link below:

http://www.fastpitchpower.com/2014-softball-season-strength-training-program-month-1/

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