Baseball and Softball

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Baseball and softball can be very demanding because they require short bursts of energy, focus and concentration, good hand-eye coordination, side-to-side movement, and arm strength.

The yoga-with-weights exercises in Table 16-11 can help bring muscle balance to your body and develop a greater range for your swing and your throwing motions.

Warm-up exercises (see Chapter 6): Side Bender, Hip Twister, Quad Stretcher, All-Out Hamstring Stretcher, The Big Stretcher

Table 16-11

A Ballplayer's Workout

Chapter

Exercise

Notes

7

The Mountain

Opens up your chest, back, and spine; increases your shoulders' and arms' range of motion; enhances balance, coordination, and stability

7

Heaven and Earth

Stretches and lengthens your back, sides, arms, and legs

7

The Rag Doll

Releases tension in your head, neck, shoulders, and back; conditions your abdominal muscles, back, and legs

7

The Camel

Opens up your chest; strengthens your shoulders, arms, and legs; brings flexibility to your shoulders

7

The Dog

Offers total-body strengthening and conditioning

7

The Frog

Stretches your groin, hips, and pelvic girdle; stretches and strengthens your legs

8

The Chair

Strengthens and conditions your legs, buttocks, hips, back, shoulders, and arms

8

The Skater

Strengthens and conditions your hips, legs, buttocks, abdomen, back, and arms

8

The Crow

Stretches and strengthens your inner thighs, pelvic girdle, legs, buttocks, upper torso, and arms; tones and conditions your abdomen and core

(continued)

Table 16-11 (continued)

Chapter

Exercise

Notes

8

The Runner

Strengthens and tones your legs, buttocks, back, shoulders, and arms; enhances balance and coordination

8

The Eye of the Needle

Brings flexibility to your shoulders and back

8

The Rise and Shine

Enhances balance, coordination, and overall body toning and stretching

9

The Sphinx

Strengthens and tones your upper back, shoulders, and arms; gently stretches your quads; conditions your buttocks

10

The Lightning Bolt

Strengthens and loosens your legs, buttocks, hips, back, and shoulders

10

The Crescent Moon

Develops balance and coordination; stretches, strengthens, and conditions your legs, hips, buttocks, back, and groin

10

The Dog to Plank

Strengthens and conditions your whole body

10

The Swimmer

Strengthens and tones your arms, back, buttocks, legs, and abdomen

10

The Lift

Strengthens your arms, back, abdomen, buttocks, and legs

11

The Tree

Strengthens your legs, core, trunk, upper torso, and arms; develops balance, coordination, and stability

11

The Dancer

Stretches your quads, back, and shoulder girdle; enhances balance and stability

11

The Russian Dancer

Develops balance, stability, and coordination; strengthens your legs, buttocks, abdomen, back, and arms; makes your hips more flexible

11

The Press

Stretches and strengthens your legs, groin, abdomen, back, shoulders, and arms

11

The Straddle

Stretches your groin, hips, and legs; strengthens your abdomen, back, and biceps

11

The Recharge

Opens up your groin, hips, and pelvic girdle; stretches your inner thighs

Chapter

Exercise

Notes

12

The Flying Locust

Strengthens and tones the front and back of your body; strengthens your shoulders, arms, chest, legs, and buttocks

12

The Locust

Strengthens and conditions your shoulders, chest, arms, legs, back, buttocks, and abdomen

12

The Love Handler

Stretches and conditions your groin, hips, and inner thighs; tones and conditions your sides and abdomen

12

The Staff

Strengthens your shoulders, chest, arms, legs, buttocks, and abdominal muscles

12

The Belly Crunch

Strengthens the muscles of your abdomen; lengthens and conditions your upper torso and sides

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