Gordon Baseball Strength Training

Gordon Baseball Strength Training Summer

Day 1 Exercises 1. Neutral Grip Pull-ups: 4 sets of max reps 2. Single Leg RDLs: 3 sets of 8-10 reps 3. Single Arm Dumbbell Rows: 4 sets of 6-10 reps 4. Trap/Hex Bar Deadlift: 3 sets of 4-8 reps (if you don’t have trap/hex bar a straight bar will do) 5. Seated Rows: 2 sets of 8-10 reps 6. Biceps Curl: 2 sets of 8-10 reps 7. Behind Back Wrist Curls w/Barbell: 3 sets of 15-20 reps

Day 2 Exercises 1. Flat Bench Dumbbell Press: 2 sets of 8-10 reps 2. Pistol Squats on Box: 3 sets of 8-10 reps 3. Pushups with Feet Elevated on Bench: 2 sets of max reps *make sure you have your hands in a neutral position 4. Front Squats: 1 warmup set of really light weight 10-12 reps *4 sets of 4-8 reps 5. Standing Tricep Cable Press-down: 2 sets of 8-10 reps 6. Seated Wrist Extensions w/Barbell: 3 sets of 15-20 reps

Day 3 Exercises 1. Arnold Press: 2 sets of 8-10 reps each (keep weight light) 2. Leg Extensions: 2 sets of 8-10 reps 3. Side Dumbbell Raises: 2 sets of 8-10 reps each (keep weight light) 4. Glute Bridges with Barbell: 2 sets of 8-10 reps or Single Leg Hip Thrusts: 2 sets of 8-10 reps 5. Front Dumbbell Raises: 2 sets of 8-10 reps each (keep weight light) 6. Bulgarian Split Squats: 2 set of 8-10 reps 7. Bent Over Reverse Dumbbell Flys: 2 sets of 8-10 reps (keep weight light) 8. Standing Wrist Curls w/Barbell: 3 sets of 15-20 reps