MISSION WORKOUTS

ARM AND HIP STRENGTHENING

Do the exercises for a specified amount of time then rest & repeat 3x

Arm Strength

3x - One-minute on, 30 sec rest - Don’t count, use timer and go SLOW

• The ‘No Money’ https://youtu.be/WxlFLLppRdI

• The ‘Pullapart’ https://www.youtube.com/watch?v=zQZkIivdvXg&feature=youtu.be

• The ‘Sword Pull’ https://www.youtube.com/watch?v=0L_7G2Zi7YQ&feature=youtu.be

• External Rotation  https://www.youtube.com/watch?v=UKSKdNkNfaA&feature=youtu.be 

Source:

https://danblewett.com/arm-strengthening-exercises-for-softball-players/

Hip Strength

3 Rounds - 10 reps each side 

• Ball twist with weight

• Lunge to a twist with weight (weight goes to same side as leg that lunges)

• 10 sprints —— 15 sec sprint 45 sec walk x 10