Complete Competitor Waves Plyo Workout

Build better movement habits outside regular baseball practice.The Complete Competitor: Waves Plyo Workout Manual is a practical supplemental workout for baseball players ages 12+.It gives athletes a clear, repeatable routine built around six dumbbell-based movements that support coordination, body control, movement rhythm, and consistent training habits.Inside the Manual Six guided movement exercises Skier Hammer Pendulum Cross Over Double Jumps Boxer Exercise video links for form guidance Full workout playlist Recommended interval-timer app links Clear timing and session guidance Standard weekly schedule recommendations High-school in-district schedule option How It WorksUse dumbbells between 3 and 8 pounds.Complete each exercise for 3 to 5 minutes, move directly into the next movement, and finish with a 10-minute jog.If you need to stop, pause the timer, regain control, and restart when you are ready.Move with control. Train with intent.Important NoteThis manual is a supplemental training resource. It does not replace individualized coaching, strength training, medical guidance, or professional advice. Stop if you experience pain, dizziness, loss of coordination, or unsafe movement.

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