BFH Workout #57: Mo’ne Davis

BFH Workout #57: Mo’ne Davis


Mo'ne Davis is an American athlete known for her remarkable achievements in baseball. Born on June 24, 2001, in Philadelphia, Pennsylvania, Davis gained national attention in 2014 as the first female pitcher to win a game and pitch a shutout in the Little League World Series. Her talent and poise on the field captivated audiences worldwide. Beyond baseball, Davis has excelled academically and is involved in various philanthropic efforts. She continues to inspire young athletes with her dedication, skill, and trailblazing spirit.

The Princess of the Mound Workout

20 Minute AMRAP

25 Dumbbell Shoulder Press

25 Dumbbell Shoulder Rotations

25 Dumbbell Bicep Curls

25 Resist Band Chest Openers

25 Triceps Extensions



Exercise List

Dumbbell Shoulder Press

Start by sitting on a sturdy bench with a backrest, holding a dumbbell in each hand at shoulder height. Your palms should be facing forward, and your elbows should be bent at a 90-degree angle. Engage your core muscles to maintain stability throughout the exercise. Press the dumbbells upward until your arms are fully extended overhead but be sure not to lock out your elbows at the top of the movement. Slowly lower the dumbbells back down to shoulder height, keeping control of the movement.

Dumbbell Shoulder Rotations

Start holding a dumbbell in each hand with the your elbows up at 90 degree angle. Rotate the dumbbells up until your fist are over your elbows.

Dumbbell Bicep Curls

Stand up straight with a dumbbell in each hand, arms fully extended down by your sides, palms facing forward. Keep your elbows close to your torso and exhale as you curl the weights upward, bringing the dumbbells towards your shoulders. Focus on keeping your upper arms stationary throughout the movement. Contract your biceps at the top of the movement, squeezing them for a moment. Inhale as you slowly lower the dumbbells back to the starting position, maintaining control and resisting the urge to swing the weights.

Resist Band Chest Openers

Stand holding a band forward of your shoulders. Pull your arms apart and back adding tension to the band. Release and repeat.

Dumbbell Triceps Extensions

Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees. Extend your arm back engaging your triceps. Lower slowly to starting position. Keep your core tight.