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CC Baseball                                   
8 week program                                  
      Time Week 1-2 Sets Reps Video   Week 3-5 Sets Reps  Video   Week 6-8 Sets Reps Video
                                   
Foam Rolling     5 Foam Rolling 1   http://www.mosesinhomefitness.com/foamroller.html   Foam Rolling 1   https://www.youtube.com/watch?v=fs1tA7rfyak   Foam Rolling 1   https://www.youtube.com/watch?v=fs1tA7rfyak
                                   
Dynamic Warm Up     5 Dynamic Warm Up 1   http://championptandperformance.com/minutemen-coach-resources/   Dynamic Warm Up 1   http://championptandperformance.com/minutemen-coach-resources/   Dynamic Warm Up 1   http://championptandperformance.com/minutemen-coach-resources/
                                   
                                   
                                   
Station 1 1A Tubing 10 Tubing 2 10 http://www.mikereinold.com/youth-baseball   Tubing 2 10 http://www.mikereinold.com/youth-baseball   Tubing 2 10 http://www.mikereinold.com/youth-baseball
  1B Power   Med Ball Chest Pass 3 8 http://www.mikereinold.com/youth-baseball   Med Ball Slam 3 8 https://www.youtube.com/watch?v=Rx_UHMnQljU   Med Ball Rotation Throws 3 8 https://www.youtube.com/watch?v=0KJZtJfyGbE
  1C Power   Squat Jumps 3 6 https://www.youtube.com/watch?v=mQb1oU2inyY   Split Squat Jumps 3 6 https://www.youtube.com/watch?v=sy__PcyEg0M   Lateral Bounding 3 6 https://www.youtube.com/watch?v=hYKI9ZW_cA0
                                   
Station 2 2A Agility 10 Ladder Side Step 4 1 https://www.youtube.com/watch?v=K1PwgPbm_LY&list=PLs40JY-_kVgbelr1ebNvqlknOjTJo3FGi#t=24   Ladder In and Out 4 1 https://www.youtube.com/watch?v=sAf2UkhSJ_Y&list=PLs40JY-_kVgbelr1ebNvqlknOjTJo3FGi   Ladder Double Trouble 4 1 https://www.youtube.com/watch?v=Jk4sy31PD1E&list=PLs40JY-_kVgbelr1ebNvqlknOjTJo3FGi
  2B Agility   Forward Hurdle Hops 3 10 https://www.youtube.com/watch?v=okpq3hKG9DI   Side Hurdle Hops 3 10 https://www.youtube.com/watch?v=guRjTRP9_kY   One Leg Side Hurdle Hops 4 10 https://www.youtube.com/watch?v=55iA-fJ1SBk
  2C Core   Dead Bug 3 10 https://www.youtube.com/watch?v=4XLEnwUr1d8   Dead Bug 3 10 https://www.youtube.com/watch?v=4XLEnwUr1d8   Dead Bug 3 10 https://www.youtube.com/watch?v=4XLEnwUr1d8
                                   
Station 3 3A LB 10 Band Deadlift 3 8 https://www.youtube.com/watch?v=NsHtFdxwGAs   Goblet Squats 3 10 https://www.youtube.com/watch?v=9TOlFFKzWO0   Squats with 2DB 3 8  
  3B UB   Push Ups 3 10     Push up with Band 3 8 https://www.youtube.com/watch?v=C6nNhSRC33w   Feet Elevated Push Up with Band 3 8  
  3C Core   Plank 3 30 sec https://www.youtube.com/watch?v=pSHjTRCQxIw   Plank on Physioball 3 30 sec https://www.youtube.com/watch?v=kKVwsBI3CbE   Physioball Rollout on knees 3 10 https://www.youtube.com/watch?v=QbZs_zjTbRw
                                   
Station 4 4A LB 10 Band Lateral Lunge 3 8 https://www.youtube.com/watch?v=mC1lErFC7pM   Reverse Lunge with 2 DBs 3 8     Single Leg RDL with 2 DB 3 8 https://www.youtube.com/watch?v=_Ocs1Zn1rqI
  4B UB   Band Rows 3 10 https://www.youtube.com/watch?v=boVz8454GVs   Band Face Pulls 3 10 https://www.youtube.com/watch?v=8UloME9HoEc   Band Pull Aparts 3 10 https://www.youtube.com/watch?v=bB_Fbssgmvk
  4C Core   Side plank 3 30 sec https://www.youtube.com/watch?v=NXr4Fw8q60o   Side plank on Bosu Ball 3 30 sec https://www.youtube.com/watch?v=WimHdDKlFI4   Ant-Rotation Band 3 30 sec https://www.youtube.com/watch?v=OESDoaeOdIk
                                     
Conditioning A   10 40 yrd sprints 2       40 yrd sprints 3       40 yrd sprints 4    
  B     150 yard shuttle x 2 1       300 yard shuttle 1       300 yard shuttle 1    
                                   
DB = Dumbbell                                  
RDL = Romanian Deadlift