In-Season Full Body Strength Workout Featuring – College Position Players

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RECHARGE Workout – Performed by La Roche College Outfielder Luis Navedo & La Roche College Shortstop, Colin Williamson

Luis Navedo & Colin Williamson’s Full Body In-Season Strength Workout :

1. Barbell Box Squat (Higher Box)
1st set = 55% of 1RM x 3 reps
2nd set = 60% of 1 RM x 3 reps
3rd set = 65% of 1RM x 3 reps
4th set = 70% of 1RM x 3 reps
2A. Flat Dumbbell Press (Palms Facing In) 3 sets x 10 reps
2B. Chest Supported Dumbbell Rows 3 sets x 10 reps
3A. Rack Facing Underhand BPA’s 3 sets x 20 reps
3B. Single-Leg Chaos Hip Thrust 3 sets x 8 reps each leg
4. Contrast Rotational Slams 3 sets x 4 throws (2 reps w/ 10lb slam ball & 2 reps w/ 8lb slam ball)

*Exercises grouped together (A and B) are to be supersetted together.

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