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MONTREAL'S BEST BASEBALL TRAINING FACILITY
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Winter Break Training
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00:16
Ulitmate Hip Stretch
1 Set of 5 Reps PER SIDE
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00:28
Pigeon Stretch
1 set of 5 reps per side
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00:31
90-90 Hip Switch
1 set of 5 per side
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00:32
Quadruped T-Spine Rotation
1 set of 7 reps per side
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00:21
Cobra Reach
1 set of 10 reps
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00:22
Scap Bridge
1 set of 10 reps
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00:32
SL Glute Bridge
1 set of 7 reps per side
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00:12
Eccentric Air Squat
1 set of 7 reps Should take 5 seconds to get into the deep squat
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00:13
Plank Hold
1 Set of 30 Second Hold
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00:23
Hollow Hold
1 set of 20 second hold
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00:44
Eccentric Split Squat
3 sets of 10 reps per side Should take 4 seconds to get down into the split squat (slow and controlled)
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00:16
Lateral Hop and Stick
3 sets of 7 reps per side
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00:24
Plank Cross Reach
3 Sets of 10 per side
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00:18
Lateral Lunge w/ OH Reach
3 sets of 7 per side
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00:32
SL RDL / Toe Touch
3 sets of 10 reps per side
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00:40
Wide Stance Pallof Press (Band)
3 set of 10 reps per side Use any type of resistance band
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00:10
Low Squat Hold
3 sets of 30 second holds This is step 1 of the superset (no rest between steps of the superset, go straight to C2)
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00:12
Air Squat / Goblet Squat
3 sets of 12 reps Hold a dumbbell or kettlebell for challenge (can also use the Black Plyo Ball) This is step 2 of the superset (no rest between steps of the superset, go straight to C3)
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00:08
Burpee
3 sets of 8 reps This is step 3 of the superset (no rest between steps of the superset)
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00:19
Push up
3 Sets of 8 Challenge by adding shoulder taps at the top of the pushup.
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00:31
Split Stance Banded Row
3 sets of 10 reps per side. Can use any resistance band/cable system.
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00:13
Inchworm
3 Set of 10 Reps
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00:44
DeadBug Crunch
3 sets of 10 reps per side
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00:17
Single Leg Banded Row
3 sets of 10 reps per side
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00:09
superman hold
3 Sets of 30-45 second hold
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00:28
Prone Y-T raises
3 Sets of 10 Y Raises/10 T Raises Hold 1-2 lb weights in each hand for challenge or a baseball in each hand.
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01:04
Arm Care - 1 Half kneel reverse throw
DAY 2 and Day 4 U 11 and U13 BLUE BALL, U 15 GREEN BALL (IF PROPERLY DONE) 1 Set of 10 Throws
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00:37
Arm Care - 2 Reverse Pick Throw
Day 2 and Day 4 U11 RED BALL, U13 BLUE BALL, U 15 BLUE BALL 1 Set of 10 Throws
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00:27
Arm Care - 3 Half Kneel ER Flips
Day 2 and Day 4 U11 and U 13 BLUE BALL, U 15 GREEN BALL 1 Set of 15 Flips (throwing arm only)
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00:17
Arm Care - 4 Wall Press Circles
Day 2 and Day 4 GREEN BALL 2 Sets of 20 Clockwise and 20 Counter Clockwise circles per arm
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