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CASA Baseball Club - Off season strength & Agility training
CASA Baseball Club
Step 1 - Welcome Video (Important Info) (4:51)
Step 2 - Join the Community
Step 3 - Equipment Guide (13:31)
How to Navigate the Academy (4:26)
Bonus Section
Recovery, Stretching, Foam Rolling Video (21:07)
5 Keys to RUN FASTER + 2 tips to steal more bases (16:44)
Interview with CASA program creator Nate Smock (20:02)
Cold Weather Modifications
Cold Weather - Agility Modifier #1 (Agility ladder) (6:48)
Cold Weather - Agility Modifier #2 (Lateral agility ladder) (7:59)
Cold Weather - Agility Modifier #3 (jumping jacks & jump rope) (5:56)
Bonus Week (Oct 26 - 30)
⚡️ Plank Challenge ⚡️ (2:54)
Bonus Workout 1 (41:11)
Bonus Workout 2 + ⚡️ Push up challenge ⚡️ (43:53)
Bonus Workout 3 (52:45)
CASA - Session 1 / Week 1 - (2 workout days - 1 day off - 2 workout days - 2 days off)
TO PRINT - Week 1 Workout Schedule + Personal Log (Weight Track)
TO PRINT - Week 1 Workout Schedule + Personal Log (Body Weight/Suspension))
Monday - Workout (66:18)
Tuesday - Workout (55:17)
Thursday- Workout (53:57)
Friday - Workout (48:42)
CASA - Session 1 / Week 2 - (2 workout days - 1 day off - 2 workout days - 2 days off)
TO PRINT - Week 2 schedule + log (BW / Suspension)
TO PRINT - Week 2 schedule + log (WEIGHT TRACK)
Monday - Workout - plus alternate agility session (68:13)
Tuesday - Workout (61:46)
Thursday - Workout (55:32)
Friday - Workout (51:29)
CASA Session 1 / Week 3 - (2 workout days - 1 day off - 2 workout days - 2 days off)
TO PRINT - Week 3 Schedule + log (BW / Suspension)
TO PRINT - Week 3 Schedule + log (Weight Track)
Monday - Workout (46:27)
Tuesday - Workout (57:53)
Thursday - Workout (56:32)
Friday - Workout (58:37)
CASA Session 1 / Week 4 - (2 workout days - 1 day off - 2 workout days - 2 days off)
TO PRINT - Week 4 Schedule + Log (BW / Suspension)
TO PRINT - Week 4 Schedule + Log (Weight Track)
Monday - Workout - (Its windy outside, not the best audio) (50:47)
Tuesday - Workout (55:05)
Thursday - Workout (64:46)
Friday - Workout (60:48)
CASA Session 1 / Week 5 (Download Week) - (2 workout days - 1 day off - 2 workout days - 2 days off)
Video - What to expect out of week 5 (Download Week) (3:10)
TO PRINT - Week 5 Schedule + Log (BW / Suspension)
TO PRINT - Week 5 Schedule + Log (Weight Track)
Monday - Workout - (It's a little windy outside, Audio is tough to hear at times) (40:30)
Tuesday - Workout (54:02)
⚡️Plank Challenge (Retest)⚡️ (5:45)
Thursday - Workout (51:05)
Friday - Workout & Push-up retest (49:27)
CASA Session 2 / Week 1 - (2 workout days - 1 day off - 2 workout days - 2 days off)
TO PRINT - Session 2 / Week 1 Schedule + Log (Body Weight)
TO PRINT - Session 2 / Week 1 Schedule + Log (Weights)
Monday - Workout - (Slightly windy, Audio is ok) - I got a microphone that I'll start using next week (74:05)
Tuesday - Workout (59:07)
Thursday - Workout (68:39)
Friday - Workout (68:50)
CASA Session 2 / Week 2 - (2 workout days - 1 day off - 2 workout days - 2 days off)
TO PRINT - Session 2 / Week 2 Schedule + Log (Body Weight)
TO PRINT - Session 2 / Week 2 Schedule + Log (Weights)
Monday - Workout (53:50)
Tuesday - Workout (58:33)
Thursday - Workout
Friday - Workout (64:00)
CASA Session 2 / Week 3 - (2 workout days - 1 day off - 2 workout days - 2 days off)
TO PRINT - Session 2 / Week 3 Schedule + Log (Body Weight)
TO PRINT - Session 2 / Week 3 Schedule + Log (Weights)
Monday - Workout (61:37)
Tuesday - Workout (50:13)
Thursday - Workout (58:16)
Friday - Workout (58:00)
CASA Session 2 / Week 4 - (2 workout days - 1 day off - 2 workout days - 2 days off)
TO PRINT - Session 2 / Week 4 Schedule + Log (Body Weight)
TO PRINT - Session 2 / Week 4 Schedule + Log (Weight)
Monday - Workout (56:48)
Tuesday - Workout (55:52)
Thursday - Workout (57:01)
Friday - Workout (64:22)
CASA Session 2 / Week 5 - (Download Week) - (2 workout days - 1 day off - 2 workout days - 2 days off)
TO PRINT - Session 2 / Week 5 Schedule + Log (Body Weight)
TO PRINT - Session 2 / Week 5 Schedule + Log (Weights)
Monday - Workout (40:06)
Tuesday - Workout (38:28)
Thursday - Workout (35:31)
Friday - Workout (40:31)
CASA Session 3 / Week 1 - (2 workout days - 1 day off - 2 workout days - 2 days off)
TO PRINT - Session 3 / Week 1 Schedule + Log (Body Weight)
TO PRINT - Session 3 / Week 1 Schedule + Log (Weights)
Monday - Workout (50:42)
Tuesday - Workout (42:38)
Thursday - Workout (54:28)
Friday - Workout (48:14)
CASA Session 3 / Week 2 - (2 workout days - 1 day off - 2 workout days - 2 days off)
TO PRINT - Session 3 / Week 2 Schedule + Log (Body Weight)
TO PRINT - Session 3 / Week 2 Schedule + Log (Weights)
Monday - Workout (43:08)
Tuesday - Workout (45:28)
Thursday - Workout (49:21)
Friday - Workout (47:03)
CASA Session 3 / Week 3 - (2 workout days - 1 day off - 2 workout days - 2 days off)
TO PRINT - Session 3 / Week 3 Schedule + Log (Body Weight)
TO PRINT - Session 3 / Week 3 Schedule + Log (Weights)
Monday - Workout (47:02)
Tuesday - Workout (42:06)
Thursday - Workout (49:59)
Friday - Workout (43:06)
CASA Session 3 / Week 4 - (2 workout days - 1 day off - 2 workout days - 2 days off)
TO PRINT - Session 3 / Week 4 Schedule + Log (Body Weight)
TO PRINT - Session 3 / Week 4 Schedule + Log (Weights)
Monday - Workout (53:41)
Tuesday - Workout (45:48)
Thursday - Workout (58:37)
Friday - Workout (50:27)
CASA Session 3 / Week 5 / (Download week) - (2 workout days - 1 day off - 2 workout days - 2 days off)
TO PRINT - Session 3 / Week 5 Schedule + Log (Body Weight)
TO PRINT - Session 3 / Week 5 Schedule + Log (Weight)
Monday - Workout (34:29)
Tuesday - Workout (39:02)
Thursday - Workout (36:16)
Friday - Workout (37:06)
TO PRINT - Week 2 schedule + log (WEIGHT TRACK)
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