The Yankee Workout for Derek Jeter

This is the workout that helps Derek Jeter remain fit for the New York Yankees game. He aims to stay fit as he grows older which is absolutely working well for him.

For the Warm-up routine start with 30 seconds of jumping jacks followed with arm circles, push-ups, lunges and body weight squats. For the succeeding exercises, rest for a minute before proceeding to the next one. Perform the three sets.

Superset No. 1

• Barbell Squat – put the bar onto the squat rack and step beneath it allowing the bar to rest on your upper back. Pull your shoulders back while grabbing the bar with an overhand grip. Let the bar sit comfortably on your upper trapezius. Take the bar out of the rack and step back. Set the feet a shoulder-width apart and the knees bent slightly. Keep the back straight and the eyes focused forward. Lower your body and arch naturally as you line your knees with your toes. Once the thighs have been parallel to the floor, pause and drive your heels to the floor and go back to the original position. Perform 12 repetitions.

• Romanian Deadlift – at a standing position, hold weighted barbell with a pronated grip. The feet should be at shoulder widths apart and the knees should be slightly bent. Keep the chin up and shoulders relaxed back. Lower your back along with the bar as you slightly bend your knees. Push back up with your hips to the original position and repeat for 8 to 12 times.

Superset No. 2

• Barbell Lunge – hold a weight barbell well and the hands should be a shoulder-width apart. Lift the weights over your head and lower it across the back of your shoulders. Spread the feet to a shoulder-width apart. Position the right leg as far as you could. Move the right leg forward and lower the body bending the knees to a 90 degree angle. At the same time bend the rear knee until it is almost touching the floor. Bring the body back into the original position quickly and perform 8 to 12 repetitions. Switch the movements starting with the left leg and perform the same number of repetitions.

• Dumbbell Single-arm Row – with your right hand, hold the dumbbell and held your left hand and left knee over a bench. Pull the dumbbell up and down using your upper back muscles. Hold that position then lower the weights gently. Perform 8 to 12 repetitions on both sides.

Superset No. 3

• Dumbbell Incline-Bench Press – lie on an inclined bench with your face forward. Hold 2 dumbbells on each hand and position at the sides with an overhand grip. Press the weights straight over the chest then come back to the original position. Perform 12 repetitions.

• Pullup – with an overhand grip, hold a chinup bar and maintain a shoulder-width distance for your hands. Hang the arms straight up then pull the shoulder blades down. Pull the chest to bar level and bring the body back to the original position. Repeat for 10 times if you can.