Tuesday July 16th Workout

Logging In Today

Warm-Up:
Hip Swings Forward
Hip Swings Side to Side

Cardio:
5 200 Meter Sprints
5 100 Meter Sprints

Workout:
100 Leg Lifts
100 Sit-Ups
300 Push-ups
100 Walking Lunges
100 Single Leg Deadlifts
100 Bodyweight Squats
100 Pull-Ups
100 Hanging Triceps Dips
=1000 Repetitions

Cool Down:
Stretching

Wednesday July 10th Workout: Hump Day Special

Logging In Today

Warm-Up:
Bend and Reach
Arm Circles
Inward step to outward reach

Cardio:
15 Hill Sprints
5 150 meter Sprints

Workout:
100 Platform Step-Ups
100 Hanging Triceps Dips
100 Walking Lunges
100 Single Leg Deadlifts
100 Leg Lifts
100 Body Weight Squats
100 Push-Ups
100 Sit-ups
100 Hanging Upside Down Body Weight Rows
100 Feet Up on Platform Decline Push-Ups
=1000 Repetitions

Cool Down:
Stretching

Tuesday July 9th Workout

Logging In Today

Warm-Up:
Inward Step
Leg Kicks
Arm Rotations
Jog To Park

Cardio:
15 100 Meter Sprints
5 Hill Sprints

Workout:
50 Burpees with Push-Ups
26 Single Leg Burpees with Push-Ups
25 Burpees with Push-Ups to Pull-Ups
10 Muscle Ups
100 Power Leg Switching Lunges
100 Abdominal V-Ups
100 Clap Push-ups
100 Platform Box Jumps
=511 Repetitions

Cool Down:
Stretching
Foam Roll

Monday July 8th Workout

Logging In Today

Warm-Up:
Hand Walks
Inward Step
External Rotations

Cardio:
10 Mile Run to Lincoln Memorial

Workout:
100 Stationary Lunges
100 Single Leg Deadlifts
100 Walking Lunges
100 Bodyweight Squats
100 Pull-Ups
100 Hanging Triceps Dips
=600 Repetitions

Cool Down:
Stretching

July 5th Workout

Logging In Today

Warm-Up:
Jumping Jacks (1 set of 25)
External Rotations (1 set of 20)
Stationary Lunges (1 set of 10)

Cardio:
10 100 meter sprints
5 30 yard shuttle sprints
30 minutes throwing and chasing the football

Workout:
100 Leg Lifts
100 Sit-Ups
100 Burpees with Push-Ups
100 8-Count Push-ups
100 Bodyweight Rows
100 Jump Squats
=600 Repetitions

Cool Down:
Stretching

July 4th Workout: Brung In The Fire With This Workout

Logging In Today

Warm-Up:
Jumping Jacks (1 set of 10)
Bend and Reach
Windmill
Arm Rotations

Cardio:
15 Mile Run (Feeling It Today)

Workout:
100 Sit-ups
100 Leg-Lifts
400 Push-ups
100 Pull-ups
100 Hanging Triceps Dips
100 Walking Lunges
100 Walking Lunges with a Twist using 10 lb pole
=1000 Repetitions

Cool Down:
Stretching
Foam Roll

Workouts From The Field.... Still On It

Still On It ....Even In The Field

Had field training for the past two weeks but as you can see.....I was still at it.

Love living a fitness and healthy lifestyle

Thursday June 13th Workout

Logging In Today

Warm-Up:
External Rotations
Arm Circles
Inward Step

Cardio:
15 100 Meter Sprints

Workout:
100 Burpees with Push-Up
100 Clap Push-Ups
100 Power Leg Switching Lunges
100 Box Jumps
100 Jumping Pull-Ups
200 Jumping Jacks
100 V-Ups (abs)
=800 Repetitions

Cool Down:
Stretching

Wednesday June 12th Workout

Logging In Today

Warm-up:
Inward Step
Handwalks
Arm Circles
External Rotations

Cardio:
10 Mile Run To Lincoln Memorial

Workout:
100 Pull-Ups
100 Step-Ups
100 Hanging Tricep Dips
300 Walking Lunges
300 Push-Ups
100 Sit-Ups
=1000 Repetitions

Cool Down:
Stretching

Monday June 10th Wothout

Logging In Today: Rainy Morning

Warm-Up:
10 Burpees with Push-Ups
Deep Catcher Squats

Cardio:
11.2 Mile Run To Arlington Cemetery

Workouts:
300 Walking Lunges
300 Push-ups

Cool Down:
Stretching
Foam Roll

                                     
                                       He decided to tag along but squirrel distracted him. LOL

Friday June 7th Workout

Logging In Today

Warm-up:
Bend and Reach
Windmill
Arm Circles

Cardio:
Rest

Workout:
200 Jumping Jacks
100 Burpees with Push-Ups
100 Jump Squats
100 Dumbbell Rows Each Arm (40lbs)
100 Mountain Climbers (1-2-3-1 Cadence)
100 Clap Push-Ups
=700 Repetitions

Cool Down:
Foam Roll

Gym Rat or Not, Don't Forget to Do This at the Gym

Wouldn't it be nice to end every active week with an intense deep-tissue massage to help ease your muscles? But since we can't always spring for a trip to the spa, here's what we can do — use the foam roll at the gym.



You may have seen people in the gym foam rolling and think it's just for serious athletes or gym rats, but that's not the case. But there are many reasons why massaging out the tight knots in muscles is an important part of your workout routine, even if you already stretch regularly. Why? Because no matter how much you stretch, the build up of fascia that creates muscle knots that won't go away, which can lead to many different problems.

The aftermath is clear: not only are you working new sets of muscles (meaning new ways of being sore) but you are also realizing how much more you need to be foam rolling. Tim Rich, trainer at Crunch Gym, says that everyone, avid athlete or not, should be using those long spongy cylinders daily. Read on for why and how you should be foam rolling every day.

• Helps prevent common injuries. One of the most important reasons for a regular foam-rolling routine is to prevent those often too common exercise-related injuries. Many runners, for example, become painfully well acquainted with their IT band if they don't take care to massage the band of tissue. IT band syndrome and other similar flare-ups can be caused by too-tight muscles. Foam rolling every day ensures you are massaging away fascia buildup in your muscles, in order to help prevent those areas from becoming injury trigger points.
• Helps you de-stress. Had a hard day? Foam roll your worries away. Digging for those knots "releases tension that is built up in the connective tissue to keep you less stressed," says Tim. He recommends a simple all-over body routine in order to combat the "desk posture blues" that happen from sitting too long in the office.
• Keeps you flexible. Building up your flexibility is key for any fitness routine, Tim says, which means you constantly should be stretching and doing exercises that'll help you gain flexibility. Stretches that lengthen your hip flexors, for example, can help combat tightness from sitting as well as lower back pain.

The more regularly you use a foam roll on your tight muscles, the less painful it'll be. Ready to roll? Here is a video on how to foam roll your quads and IT band for elongated, flexible, and injury-free thighs and happy knees.

Thursday May 30th Workout

Logging In Today

Warm up:
Inward Step
External Rotations

Cardio:
11.2 Mile Run to Arlington Cemetery

Workout:
125 Pull-Ups
125 V-Ups
275 Walking Lunges
375 Push-Ups
100 Step-ups
100 Hanging Triceps Dips
=1100 Repetitions

Cool Down:
Stretching

My name is Eddie Smith. High School Baseball Coach, NASM Cerified Personal Trainer, NASM Corrective Exercise Specialist, NPTI Certified Personal Trainer, NPTI Nutritional Specialist, BA Exercise Science, Former College Sports Athlete (cross country, indoor track, and baseball). Check out my site http://www.toppitchingvelocity.com. A website designed to give pitchers the resources on their path towards success.