Day 1 A1.Week 17 Front Squats Week 18 Deadlift Week 19 OH Squats A2.

No Money Wall T-Spine Dips

Week 16 Week 17 Week 18 Week 19 OMIT 3x1 1x4 1x8 3x5 OMIT OMIT 2x 8 Each 4 x 8 Each 1 x 8 Each

Day 3

Week 16

Week 17 3x11x4

Week18

Week 19

A1. Bench Press (Week 16-17) x 1 1 x 4 4 Close Grip Bench (Week 18-19)

8x1

3x3

B1. Chin Ups (Underhand) B2. DB Incline Bench

4x3 3x8

4x3 3x8

4x3 3x8

4x3 OMIT

B1. Speed Dead Lift

OMIT

5 x 1 60% OMIT

3 x 1 65%

C1. Chest Supported Row Neutra Grip

4x8

4x8

4x8

4x8

C1. Barbell Reverse Lunge C2. Land Mines

OMIT OMIT

3 x 6 Side 4 x 6 Side 2 x 6 Side 3 x 8 Side 3 x 8 Side 3 x 8 Side

C2. 1 Arm DB Turkish Get up

3 x 3/Side

3 x 3/Side

3 x 3/Side

3 x 3/Side

D1. Stability Ball Push Ups D2. Face Pulls w/Ext Rotation

OMIT OMIT

3 x 12 3 x 12

3 x 12 3 x 12

3 x 12 3 x 12

D1. Side Lying External Rotation D2. 1 Arm DB

3 x 10/side

3 x 10/side

3 x 10/side

3 x 10/side

3 x 8/side

3 x 8/side

3 x 8/side

3 x 8/side

E1. Kneeling Heel to Butt Stretch OMIT E2. Kneeling Rocker Stretch OMIT

2 x 30 Sec2 x 30 Sec 2 x 30 Sec 2 x 30 2 x 30 2 x 30

Bulgarian Split Squat

E1. 3 Way Partner Assisted Day 2 A1.Speed Box Squats Week 16 Week 17 Week 18 Week 19 7 x 2 55% 6 x 2 60% 7 x 2 65% 5 x 2 50% 1 x 2 90% A2. Bent over T-Spine Rotations x 6 4 Wall Hip Flexor Mobs 3x6 1 x 2 95% 5x6 2x6 Hamstring stretch

1 x 15/15/151 x 15/15/151 x 15/15/151 x 15/15/15

4 x 8/ Side 3 x 8/Side 5 x 8 /Side 2 x 8/side

B1. Dead Lifts B2. Corner Pec Stretch

2x5

2x4

2 x 5 (Easy) x 4 2

2 x 30 Sec 2 x 30 Sec2 x 30 Sec 2 x 30 Sec

C1. Speed Bench C2. Pull Ups (Overhand)

5 x 3 55% 5 x 3 60% 5 x 3 65% 4 x 3 70% 4x6 4x6 4x6 4x6

D1. Bar Rollouts D2. Lying Knee to Knee Stretch

2x6

2x6

2x6

2x6

1 x 30 Sec 1 x 30 Sec1 x 30 sec 1 x 30 sec

Warm Up (Barefooted)

Side-Lying Extension-Rotation 8/side Split-Stance Kneeling Adductor Mobilizations 8/side 1-leg Scap Push-ups 5/side Multiplanar Hamstrings Mobilizations 5/5/5/side Multiplanar Wall Ankle Mobilizations 3/3/3/side Bowler Squats 8/side High Knee Walk to Forward Lunge 5/side Scapular Wall Slides 1x10

Day 1 A1. Barbell Overhead Squats A2. Clap Push-ups B1. Barbell Forward Lunges B2. One Arm DB Rows

Week 13 3x6 3x4 5x6/side 4x8

Week 14 3x6 3x4 4x6/side 4x8 2x8 2x8/side

Week 15
* 60 Yard Dash Test

Week 13 5x3 A2. Side Lying External Rotation Side 3x8 Day 3 A1. Trap Bar Deadlift

Week 14 7x3 4x8/side 3x8/side 3x8

2x6/side easy B1. DB Bulgarian Split Squats 3x8/side 2x8/side easy From Deficit

B2. DB Pull Overs C1.DB Incline Bench Press 2x8 neutral grip C2. 1 Arm 1 Led DB RDL (Barefoot) x8/side 2
1x8 easy 1x8 side easy

3x8

2x12 2x12 1x6* 1x6* * Lower as slowly as possible D1. Side Bridge Wall Slides 2x8/side 2x8/side 1x8 easy on each Rep D1. Suitcase Deadlift 2x10/side 2x10/side E1. Corner Pec Minor Stretch 2x30 sec/side 2x30 sec/side 2x30 sec/side Kneeling Heel to But Stretch sec/side 2x30 sec/side D2. 2x30 E2. Seated 90/90 Stretch 2x30 sec/side 2x30 sec/side 2x30 sec/side
Week 15

C1. Cuban Press C2. Glute Ham Raises

Max Deadlift Max Bench Day 2 A1.Close Grip Floor Press A2. Weighted Pull-ups B1 2 Point DB Row B2. 1 Arm DB Bench C1.2x6 Stir The Pot Week 13
5x3 5x3 3x8/side 2x8/side

Week 14
4x3 7x3 3x8/side 2x8/side

Week 15
Max Squat

Forearm Circuit A. standing behind back wrist curl- bar C. reverse plate lift forearms on bench

Max Pull-ups B. reverse curl- EZ curl bar

2x6/Each Direction 2x6/Each Direction 2x10/side 2x20 Sec/side 2x30 Sec/side

C2. Elbow Supported DB External Rotation 2x10/side

D1. Wall Lat Stretch

2x20 Sec/side

D2. Split Stance Kneeling Adductor Mobs 2x30 Sec/side

Day 1 A1. Barbell Overhead Squats A2. Clap Push-ups B1. Barbell Forward Lunges B2. One Arm DB Rows

Week 13

Week 14

Week 15

C1.DB Incline Bench Press neutral grip C2. 1 Arm 1 Led DB RDL (Barefoot) Day 2 A1.Close Grip Floor Press A2. Weighted Pull-ups B1 2 Point DB Row B2. 1 Arm DB Bench Day 3 A1. Trap Bar Deadlift B1. DB Bulgarian Split Squats From Deficit Day 2 A1. Barbell Overhead Squats A2. Clap Push-ups B1. Barbell Forward Lunges B2. One Arm DB Rows

Warm Up (Barefooted)

Bird Dogs 3 Point Extensiton-Rotation Supine Leg Whips Wall Hip Flexors
Split Stace Broom Stick Pec Mobilizations

6 per side 8 per side 6 per side 8 per side 6 per side 1x8

5 per side Walking Spidermand w/Hip Lift and Overhead Reach side 5 per

Knee Break Ankle Mobs Reverse 1-leg SLDL Walk

Cass Baseball Thanksgiving Workout

Warm Up Sleeper Stretch Glute Bridge Tin Man's Seated 90/90 Wall Hip Flexor Mobs Workout A1. Pushups A2. Bulgarian Split Squats or Lunges B1. Pull ups B2. Jump Squats C. 4 Way Blackburns (Scalp Series) 3 x 20 3 x 15 per side 3x8 3 x 30 Seconds 1 x 10 each way *Hold for 6 seconds per rep. 3 x 30 Seconds 1x8 per side, hold for 7 seconds 3x15 1 minute 30 seconds per side 1x8

D. Ab Bridges

E. Light Throwing (We start a long toss program Monday be ready) F. 20 Minute Jog * Complete twice before Thanksgiving Day and once afterwards.

Day 1

Week 8

Week 9
2x2 2x4 3x8 4x6/side 3x6 4x6 3x10 Secs

Week 10 Week 11
2x1 2x3 3x8 4x6/side 3x6 4x6 3x10 Sec. 1x3 3x8 4x6/side

Day 3
Barbel overhead squats(wk4) A2. Speed Bench

Week 8 Week 9 Week 10Week 11

1x1 Heavy3x5 6x3 50% 6x3 55% 6x3 60% 5x3 50% 1x1 Heavy1x1 Heavy

A1. Sumo Deadlifts (Barefoot) 2x2 2x4 A2. Knee Break Ankle Mobs 3x8 B1. Barbell Reverse Lunge 4x6/side front squat grip B2. DB Push Press 3x6

A1. Front Box Squats (Wks 1-3) 50% 6x2 55% 6x2 60% 6x2

B1. Snatch Grip Rack Pulls 3x6 4x6 3x10 Secs B2. Yoga Plex C1. DB Forward Lunge Neutral grip

3x6
3x4/side 3x8/side

3x6
3x4/side 3x8/side

3x6
3x4/side 3x8/side

3x6 3x4/side 3x8/side 3x10

C1.Chest Supported Row 4x6 neutral grip C2. Bar Roll Out ISO holds x10 Sec. 3 D1. Wall Lat Stretch with stabilization D2. 1 Arm Pec Stretch

C2. Head Supported DB Rows3x10

3x10

3x10

2x20 sec/side 2x20 sec/side2x20 sec/side 2x20 sec/sideD1. Elbow Supported DB External Rotation 2x20 sec/side 2x20 sec/side 2x20 sec/side 2x20 sec/sideD2. Landmines 2X 2x 2x

2x10/side 2x10/side 2x10/side 2x10/side

2x5/side 2x5/side 2x5/side 2x5/side

Finsher - Forearm Circuit 2 X

E. Kneeing Heel to But Stretch 30sec/side30sec/side30sec/side30sec/side

Day 2

Week 1
2x4

Week 2
2x2 2x4 3x8/side 3x8 3x6 4x10/side 3x8/side 2x3 2x5

Week 3
2x1 2x3

Week 4
3x12/side

Forearm Circuit A. wrist roller B. standing behind back wrist curl- bar C. reverse curl- EZ curl bar D. reverse plate lift forearms on bench

A1.Incline Barbell Press (Wks 1-3)2x2

Alt DB Bench Press (Wk 4) A2. Wall Hip Flexor Mobs 3x8/side B1 Neurtal Grip DB Bench3x8 B2. Towel Pull Ups C1.1 Arm DB Rows C2. 1 Leg RDL 3x6 4x10/side 3x8/side 4x8/side 3x8 3x6 4x10/side 3x8/side 2x3 2x5

4x8/side omit 3x6 3x10/side 3x8/side 2x3 2x5

D1. Lying No Money ISO 2x3 Holds D2. Quadrupled Chin Tucks 2x5

10 sec each 10 sec each 10 sec each 10 sec each

Week 10 Day 1 A1. Sumo Deadlifts (Barefoot) /

Week 11

B1. Barbell Reverse Lunge front squat grip B2. DB Push Press C1.Chest Supported Row neutral grip Day 2 A1.Incline Barbell Press (Wks 1-3) Alt DB Bench Press (Wk 4) B1 Neurtal Grip DB Bench B2. Towel Pull Ups C1.1 Arm DB Rows C2. 1 Leg RDL Day 3 A1. Front Box Squats (Wks 1-3) Barbel overhead squats(wk4) A2. Speed Bench B1. Snatch Grip Rack Pulls C1. DB Forward Lunge C2. Head Supported DB Rows Neutral grip D1. Elbow Supported DB External Rotation D2. Landmines /

Warm Ups (Barefooted) Rocking Ankle Mobilization Half Knneling Adductor Dips Yoga Push Ups Glute Wall March ISO Holds Scapular Wall Slides Bent-Over T-Spine Rotations 1 x 8 Per Side 1 x 8 Per Side 1x6
3 x 5 Seconds Per Side

1 x 10 1 x 5 Per Side

Overhead Lunge Walk with Hip Lift1 x 5 Per Side Alternating Lateral Lunge 1x5

Day 1 A1. Front Squats A2. Pull Ups B1. Speed Deadlift

Week 6 5X3 5x3 5 x 2 50%

Week 7 3X3 3x3 3 x 2 50% 2 X 8 /Side 2 X 10 3 X 3 /side 3 x 10

Day 2 A1. Trap Bar Deadlift A2. Wall Ankle Mobs

Week 6 5x5 4 x 8 /side

Week 7 4x5 3 x 8 /side 3x6 3 x 5 / side

B1. Glute Ham Raises 3x6 B2. Alternating DB Bench 3 x 5 /Side

C1. Reverse Lunge Front 3 X 8 /side Foot Elevated on blue box C2. Feet Elevated Push up X 10 3 D1. Pallof Press ISO holds X 3 /side 3 10 sec. hold at lock out D2. Bent over Barbell 3 x 10 Rows

C1. Chest Supported Row 3 x 10 3 x 10 C2. Walking DB Lunge 3 x 12 steps 3 x 12 steps D1. Bar Roll Out D2. Side Lying External Rotation E. Kneeling Heel-to-butt stretch 2x8 2 x 10/Side 2x8 2 x 10 /side

E1. Split Stance Kneeling2 x 30 seconds x 30 Seconds 2 Adductor stretchfForwardper side per side position E2. 1 Arm Dorway Pec 30 seconds 30 seconds Stretch per side per side Finsher - Forearm Circuit2 X Forearm Circuit A. wrist roller B. standing behind back wrist curl- bar C. reverse curl- EZ curl bar D. reverse plate lift forearms on bench 2X

30 Seconds per30 Seconds per side Side

Day3 A1. Close Grip Bench A2. Chin Ups B1. Low Incline DB Press B2. Walking Spiderman with overhead reach C1. DB Hammer Curls C2. Scapular Wall Slides

Week 6 N/A N/A N/A

Week 7 3x3 3x5 3x6 2x5

N/A N/A N/A N/A

3 x 10 3x8 3/10 side 2 x 30 seconds per side 1x5

D1. Prone Bridge Arm March D2. Elbow/Wrist Flexors stretch E. Quadrupled Chin Tucks

N/A

Day 1 Week 4 A1. Front Squats X 3 4 A2. Pull Ups 4x3 B1. Speed Deadlift 2 50% 5x

Week 5 3X3 4x3 5 x 2 50%

Day 2 Week 4 A1. Trap Bar Deadlift 4x5 A2. Wall Ankle Mobs 3 x 8 /side B1. Glute Ham Raises 3x6 B2. Alternating x 5 /Side 3 DB Bench

Week 5 4x5 3 x 8 /side 3x6 3 x 5 / side

C1. Reverse Lunge Front 3 X 8 /side 3 X 8 /Side Foot Elevated on blue box C2. Feet Elevated 10 3 X Push up 3 X 10 D1. Pallof Press X 3 /side 3 ISO holds 3 X 3 /side 10 sec. hold at lock out D2. Bent over 3 x 10 Barbell 3 x 10 Rows E1. Split Stancex 30 seconds x 30 Seconds 2 Kneeling 2 Adductor stretchfForward per side per side position E2. 1 Arm Dorway Pec 30 seconds 30 seconds Stretch per side per side Finsher - Forearm Circuit 2X 2X

C1. Chest Supported Row 3 x 10 3 x 10 C2. Walking DB x 12 steps 3 x 12 steps 3 Lunge D1. Bar Roll Out 8 2x D2. Side Lying External 2 x 10/Side Rotation 2x8 2 x 10 /side

E. Kneeling Heel-to-butt per30 Seconds per 30 Seconds stretch side Side

Forearm Circuit A. wrist roller B. standing behind back wrist curl- bar C. reverse curl- EZ curl bar D. reverse plate lift forearms on bench

Warm-ups (preferably, barefoot) 1 x 8 1-leg Supine Bridge 1 x 8 Split-Stance Kneeling Adductor Mobs 1 x 8 Wall Hip Flexor Mobs 1 x 8 Wall Ankle Mobs 1 x 6 Squat to Stand 1 x 5 /Side Walking Spiderman w/Overhead Reach 1 x 5 /Side Cross-Behind Overhead Reverse Lunge 1 x8 No Money Drill

Day 1 A1. Box Squat A2. 1 leg RDL

Week 1 5X4 4 X 6 each

Week 2 4X4 3 X 6 each 4X9 3X9 4X4 3 X amap 3 X 12 2 X 30sec

Week 3 6X3 4 X 6each 4 X 10 3 X 10 6X3 5 X amap 3 X 12 2 X 30 sec

B1. Seated Low Row 4 X 10 Medium Pronated grip B2. Squat to Press 3 X 10 C1. Floor Press 5X4 C2. Close Grip Chin-up X amap 4 D1. Prone Trap Raise 3 X 12 D2. Prone Bridging 2 X 30 sec

Day 2
A1. Bulgarian Split Squat

A2. Speed Deadlifts

Week 1 3 X 6 side 8 X 2, 50% 1 RM

Week 2 3 X 5 side 8 X 2, 55% 1 RM 4X7 3 X 12 steps 3 X 12 3 X amap 3 X 10 3 X 12

Week 3 4 X 6 side 10 X 2, 60% 1RM 4X8 4 X 12 steps 4 X 10 4 X amap 3 X 10 3 X 12

B1. One Arm DB Row 4 X 8 B2. Walking lunge w/ 3 X 12 1 arm shoulder press steps C1. Push-up 3 X 10 C2. Pull-up med. grip 3 X amap D1. Pull-Through D2. Reverse Crunch 3 X 10 3 X 12

Hip Flexor/TFL Stretch (15 Seconds per side) Sleeper Stretch (15 Seconds per Side) Bird Dogs (5 Per Side) Scalpular Push Ups (15 Reps) Scalpular Wall Slides (12 Reps) Reverse Lunges With a Twist (5 Per Side) Spidermans (5 Per Side) Wall Ankle Mobilization (5 per side) Reach Roll Lift (8 Per Side) Seated 90/90 Stretch (15 Seconds Per Side) Chicken Wing Neck Stretch (15 Seconds Per Side) Broomstick Chest Stretch (15 Seconds Per Side)

Baseball Dynamic Warm Up Jog Forward Ankle Kicks High Knees High Knees Outside "A" Skips Butt Kicks Tin Mans Shuffle Shuffle Field Carioca Sprints (All exercises are to be done with in 30 yards)