The Angels’ Workout

By: Michael Easter 


Adding Albert Pujols to a roster attracts attention. But a closer look at the Los Angeles Angels' lineup reveals an entire team of heavy hitters. The secret to their strength: "Explosive, multidirectional power and stability," says strength coach T.J. Harrington, C.S.C.S. He runs the Halos through workouts like the one below to help them dominate on the diamond. Follow their lead to build the body of a true athlete.

Related: The Workout That Gets You Shredded

Do This
Perform the exercises as a circuit, doing 12 to 15 reps of each before moving to the next without resting. Once you've done them all, rest 60 seconds. Repeat the circuit two more times.

Related: 3 New Cardio Workouts


Photo Credit: Getty Images

Half-Kneeling Rotational Chop


Step 1

Step 2
  1. Attach a rope handle to the high pulley of a cable station and grasp the handle with both hands. With the weight stack to your left, kneel on your right knee; this is the starting position.
  2. In one movement, pull the rope down and past your right hip without bending your arms as you simultaneously rotate your torso. Reverse the move to return to the starting position. Do all your reps, switch sides, and repeat.



This move works:
Abs, Core, Lower Back, Obliques, Upper Back
Photo Credit: Matius Grieck

Single-Arm Cable Row With Rotation


Step 1

Step 2

Step 3
  1. Attach a stirrup handle to the low pulley of a cable station. Now grab the handle with your left hand and assume a staggered stance, right foot forward.
  2. Keeping your core tight and your lower back naturally arched, pull the handle to your left side.
  3. Pivot to your left then reverse the movement to return to the starting position. Do all your reps, switch sides, and repeat.



This move works:
Abs, Core, Obliques, Shoulders
Photo Credit: Matius Grieck

Bulgarian Split Squat With Medicine Ball


Step 1

Step 2

Step 3
  1. Hold a medicine ball in front of your chest with the top of your left foot on a bench behind you.
  2. Slowly lower your body as far as you can while lowering the ball toward your left thigh.
  3. Pause, and push yourself back up, lifting the ball above your right shoulder. Do all your reps, switch sides, and repeat, this time bringing the ball toward your right thigh.
This move works:
Abs, Calves, Core, Hamstrings, Obliques, Quadriceps, Shoulders
Photo Credit: Matius Grieck

Medicine Ball Side Lunge With Touch


Step 1

Step 2

Step 3
  1. Hold a medicine ball in front of your chest, feet shoulder-width apart.
  2. Take a big step to your left, lowering your body by pushing your hips back and bending your left knee as you bring the ball down to touch your left shin. (Don't let your right foot rise off the floor.)
  3. Do all your reps, switch sides, and repeat, this time bringing the ball to your right shin.
This move works:
Calves, Core, Quadriceps
Photo Credit: Matius Grieck

Alternating Shuffle Pushup With Band Resistance


Step 1

Step 2

Step 3
  1. Assume a pushup position with your hands shoulder-width apart and a resistance band looped around your wrists.
  2. Reach out with your right hand until the distance between your hands is about twice shoulder width.
  3. Now reach in with your left hand so your hands are once again shoulder-width apart and do a pushup. Repeat the process to your left. That's 1 rep.
This move works:
Abs, Chest, Core, Shoulders, Triceps
Photo Credit: Matius Grieck

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