The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight an Explosive Full-Body Tri-Set that builds power, core strength and endurance.
Who’s Doing It
Craig Kimbrel, Atlanta Braves closer
Muscular Benefits
Builds full-body strength and power
Improves core strength and stability
Increases muscular endurance and overall conditioning
Sports Performance Benefits
This three-exercise circuit blasts nearly every muscle in your body to simulate the fatigue you experience during games. It builds endurance and helps you maintain control, even when fatigue sets in. The Tri-Set builds strength and power with dynamic movements, making it a perfect circuit for transferring weight room strength to the field.
Explosive Full-Body Tri-Set How To
Rope Waves
Assume quarter-squat stance holding ropes in front
Wave ropes in side-to-side, up and down or circular pattern
Continue for specified time
Sets/Reps: 3x10-15 seconds
Overhead Rotational Med Ball Slams
Assume athletic stance holding med ball in front
Raise med ball overhead, rotate to right and slam med ball on ground
Catch med ball on bounce
Raise med ball overhead, rotate 180 degrees to left and slam med ball on ground
Continue pattern for specified reps
Sets/Reps: 3x3-5 each side
Physioball Jackknife
Assume push-up position and dig toes into top of physioball
Drive knees to chest to roll ball toward hands, keeping back flat and core stable
Extend hips and knees to roll ball to start position
Repeat for specified reps
Sets/Reps: 3x10-15
Coaching Points
Perform exercises in circuit fashion
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