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Without Gym Access



Upper body: **if no access to weights**


Push ups: 5 x 12-15


Wide Push ups: 3 X 8


Close Push ups or Diamond Push ups: 3 X 6


Inclined Push ups: **using a kitchen counter or something like that** 5 X 20


Triceps: Seated dips: 4 X max


Abs: 3 x 30 seconds crunches, 3 x 30 seconds bicycle, 3 x 30 second toe reaches, 3 x 30 seconds ankle touches


Lower Back/Core: 3 x 10 unweighted Good Mornings, 3 x 30 seconds PLANKS, 3 x 20 seconds Super-Woman, 3 X 30 seconds Mountain Climbers


Lower Body: **If no access to weights**


Body Squats: 5 x 20


Lunges: 3 X 20 each leg


Jump Lunges: 3 x 8 each leg


Jump Squats: 3 x 10

With Gym Access

Upper body
:
Bench: 3 x 8 at med-light wt


Incline bench: 3 x 6 med/lt wt


Bicep curls: 3 x12 each arm


Tricep press: 3 x 12


Inverted rows: 3 x 8


Lat Pulls: 3 x 10


Lawnmower pulls: 3 x 8 med/hvy wt


Lateral raises (shoulders) 3 x 10 med/lt wt


Verticle shoulder raises: 3 x 10 med/lt wt


Lower Body:


Squats: 3 x 5 med wt


front squat: 3 x 4 med/lt wt


weighted lunges: 3 x 6 each leg med/lt wt


calf raises: 3 x 30 seconds all 3 directions--straight, toes in, toes out


unweighted bridges: 3 x 12 seconds--kids without gym membership should do these too


partner ham curls**if partner available** 3 x 8


CORE:


Cleans: 3 x 5 at med/lt wt


hang cleans: 3 x 5 at med/lt wt


hang clean and jerk: 3 x 4 lt wt


Deadlift: 3 x 5 med/hvy wt


Abs---same as other email


Cardio: (both groups) 10- 10 yard sprints, 5 20 yard sprints, 5 40 yard sprints
1/2 mile jog, 1 mile jog. Do sprint work on upper body and core days, do distance on leg days.
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