RIGHT DOWN THE MIDDLE

WARM UP - 00:27-7:27

3 ROUNDS OF EACH

  • 10 - Around the Worlds - 5 Each Direction
  • 10 - Back Rack Shoulder Press with Rotation
  • 10 - Forward Lunges with Chest Rotation - 5 On Each Leg

1 ROUND OF EACH

  • 10 - Side Bends with Rotation
  • 10 - Torso Twists
  • 10 - Hinging Forearm Rotations - 5 Right Hand, 5 Left Hand
  • 10 - Full Swing - 5 Right Hand Grip, 5 Left Hand Grip

SWOD - 7:30 - 22:09

5 ROUNDS OF EACH FOR TIME

  • 20 - Elbow Drill - 10 Each Arm
  • 10 - Skateboards
  • 20 - Hinging Forearm Rotations - 10 Each Arm 
  • 10 - I, W, Ts
  • 40 - Cross Body Punches - 20 Each Direction

COOL DOWN - 23:05-26:07

  • 1 Min - Hip Hinge Shoulder Stretch
  • :45 - Palms To Ceiling
  • :30 -  A-Frame Stretch - Each Side

SWING FLAW FOCUS:

  • Over the top and off-center contact
  • Inconsistent ball striking
  • Gets stuck

GFX COACHES NOTES: 

This Swing Plane SWOD my seem slow, but don't be fooled.  The high rep schemed "Fit-Skill" movements to start will get you moving the Orange Whip nicely on plane, then the I,Y,Ts and 40 Cross Body Punches will tax your upper body muscles and make you sweat.  Do this SWOD in under 10 minutes and you will be sure to hit it RIGHT DOWN THE MIDDLE.  Be safe and modify the I,Y,Ts if needed. Make sure you push through the Cross Body Punches as quickly as possible with the proper form to burn some calories and strokes off your game.

Keep Killing It!

GFX Head Coaches