04/23/2020 COVID-19 WOD

Speed and agility is the name of the game. The quicker your feet are, the faster you can get from A to B. Whether you are a hitter, infielder, outfielder, etc. you’ll need to be able to move those feet…and I mean QUICK! Today, we focus on more running form drills that will help you get off your heels and on to a quicker first step.

This is a shorter workout so that we can make time for proper form. Do not breeze through these quickly and miss out on the real goal here - proper mechanics. This is the time to build habits - do you want the habit of quick feet or to build a habit of poor form? The choice is yours!

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What you’ll need for today’s workout:

  • Gym shoes

  • Water

  • A dumbbell, kettlebell, or an amount of weight that you can swing (I’ve got my handy dandy 20lb backpack again)

  • lighter weights for minimal shoulder work (less than

How to read my programs:

  1. Start with the warm up! All movements can be found on my Youtube channel.

  2. Supersets #1 and #2 are next! You’ll go do the three exercises in a row and following the order on the program until you have completed all rounds. Quick Hydration!

  3. Complete Superset #2 as you completed the first superset - completing three rounds of rotating through all the movements. Quick Hydration!

  4. Circuit. Today we knock out a Bear Crawl Circuit where you’ll be challenged in a holding a bear crawl position for a given amount of time!

  5. Extras are primarily for core stability and overall mobility. These exercises help with injury prevention and overall performance when it comes to being a well rounded, throwing sport athlete.

Live sessions are where it’s at! Things like the “Running Form” and Bear Crawl Challenge sections will be hard to know what to do unless you frequently come to live sessions or can phone a friend to help! I want to make these sessions EXTREMELY accessible so please do not be shy in showing up - even if it’s off camera :)

Please continue to spread the word! There is no password on sessions and it’s free for anyone who wants to workout alongside of you - parents, that means you too! Spreading the word is what helps me most in this time of need, I appreciate you doing what you can to continue to support these sessions.

If you missed this LIVE workout, sign up today to get into next week’s sessions on Tuesday and Thursdays starting at 4:00pm PST.

Alex BookerComment