Home Workouts - Week 3 Day 1

Today we work through a basic Prehab and core workout.

Exercises are general and everybody can work through them at your own pace. The sets and reps are a guide for capable athletes.

Warm up

Frankensteins Arms stretched in front of you Tighten core, brace abs Raise one foot to touch the out-stretched hand Repeat on each foot Repetitions 10 x each leg
Drinking Bird Begin with your hands at your side and your core tight. Lift your left foot, reach back with your foot while you bend forward at the hip. Should create a straight line from head to toe Repeat on each foot Repetitions 10 x each leg
Knee to Chest 20 second stretch for each leg
Standing Quad Stretch Hold your right foor with your right hand and pull the foot to your glute. Hole for 20 seconds. Repeat with opposite foot.
Inch Worm Feet shoulder width apart. Lean forward and touch the ground, placing your palms flat on the ground. Slowly walk your hands forward until you get to an out-stretched position, engaging your core. Walk your hands slowly back to your feet. That is 1 full rep. Repetitions 5 full reps If you have trouble with this one, begin with as many reps as you can do correctly.
Duck Walk Squat down 90 degrees with arms forward Take small steps forward Take small steps backward Repetitions 10 meters x 2
Standing Hamstring Keeping your leg straight, reach down and touch your toe with the same hand. Hold the stretch on each leg for 30 seconds
Trunk Twists Feet shoulder width apart Twist at your waist so that your upper body turns and faces to the left, then rotate to the right Repeat each side 20 times
Body Weight Squat Arms forward, feet shoulder width apart Keep chest upright Create a 90 degree angle at your knee Repetitions 10
Pre Hab Workout
Squat Circuit Feet apart slightly wider than your shoulders Arms out-streted forward Squat to 90 sgrees, keeping your chest upright Repeat the squat over right leg, keeping body weight centred Repeat the squat over left leg, keeping body weight centred. Repetitions 2 sets - 8 x each squat
Cossack Squat Keeping chest upright, step sideways Catch your body weight and go into a squat of 90 degrees Repeat in the other direction Repetitions 2 sets - 8 x each side
Uneven Squat Stand feet slightly wider than shoulders One foot should be on a slightly raised surface Keeping chest upright, squat down to 90 degrees with arms extended forward Repetitions 2 sets of 8
Lunge Matrix As you step forward and drop your knee to the ground, reach up high to create a stretch Reach forward while still in the lunge Twist at the waist to both sides, keeping your arms out straight Repetitions 3 sets of 8 on each leg
Planks Elbows shoulder width apart. Engage your core and create a straight line between your head down to your ankles. Roll onto one side so your elbow is on the ground below your shoulder. You should create a straight line with your arms and body. Repetitions Hold each plank for 30 seconds. Repeat twice.
Push Up T's Begin in the push up position Do a full push up, when you come back up you will rock onto one hand and reach up high with the other hand. Hold this pose for a second. Complete another push up and roll onto the other side. Once again, a straight line between the head and toe should be maintained. Repetitions 3 sets of 8 on each side
Bow and Arrows Start with one or both knees down on the ground Wrap a TheraBand or elastic around a pole or tree. One at a time, pull your hand back level with your head keeping both your hands and arms at shoulder level. This shoudl be done slowly. Repetitions 3 sets of 8 each arm
Lawn Mowers Place one knee and the same side hand on a bench. Let your opposing hand arm hang down with whatever small weight you can find. Keeping your core tight and your shoulder blades engaged, pull the hand up straight. Repetitions 3 sets of 8 each arm
Robberies Using minimal weight, start your hands down by your side. Bring both hands up so that your elbows are level with your shoulders and your hands are above your elbows. Then keep your elbows in place and drop your hands down. Repetitions 3 sets of 8
Superman Begin lying face down with your arms extended in front of you. At the same time lift your hands and feet as high as you can and hold for a second trying to keep arms and legs straight. Repetitions 3 sets of 8
Lying Hip Extension Lay on the ground, feet flat with knees at 90 degrees. Raise core to create a straight line with your body (head to knee), and hold for 3 seconds Repetitions 3 sets of 8
Flexibility
Cool down stretches - 5 mins Each stretch should be held for 20-30 seconds

In using this resource, you hereby agree to indemnity and hold the Providers harmless from all claims, liabilities, damages and expenses (including legal fees and expenses) arising out of or relating to: (i) your use of this content, including but not limited to the products, and/or services provided by Baseball SA; or (ii) any alleged improper use of the content by you.