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Softball Workout Plan
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Softball Workout Plan

30 Days / 4 Days per Week / Intermediate
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Softball Legs & Core Workout

Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
2 8 2.0
2 8 2.0
2 8 1.0
2 8 1.5
2 12 1.0
2 12 1.0
2 12 1.0
2 00:01:00 1.0

Notes:

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

Softball Chest, Shoulders & Triceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
2 8 2.0
2 8 2.0
2 10 1.0
2 8 2.0
2 8 2.0
2 10 1.0
2 8 1.0

Notes:

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

Softball Legs & Core Workout

Exercise Sets/Distance Reps/Time Rest (min)
2 8 2.0
2 8 2.0
2 8 2.0
2 12 1.5
2 00:01:00 1.0
2 12 1.0
2 12 1.0

Notes:

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

Softball Back & Biceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
Chin-Up   Video icon
2 8 2.5
2 8 2.5
2 8 2.5
2 8 2.0
2 8 2.0
2 8 2.0
2 8 2.0

Notes:

Warm-up for five min with light jogging/stretching. For the exercises with eight reps, pick a weight that is extremely hard to get eight reps and then once you get eight reps then it is time to increase the weight. Look for improvement every workout by increasing weight, sets, or less rest time.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Calves blue Glutes blue Obliques blue Abs blue Outerthighs blue Quads blue Lowerback blue Hamstrings blue Hipflexors blue Quads orange Glutes orange Obliques orange Abs orange

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