In-Season Baseball Workout – Phase 1 – Week 4, Day 2

As these baseball workouts finish Phase 1 of In-Season training, stay committed to your goals and game plan for the season. Be sure to maximize your recovery – don’t skip soft tissue work or stretching. Take care of your shoulders. And, get plenty of sleep!

Overall Goals for In-Season Baseball Workout – Maintain strength, speed, and power from off-season and pre-season workouts, maintain flexibility, maximize recovery between practices and games

Pre-Training

Soft Tissue Work

  • Glutes
  • IT Band
  • Quads
  • Groin

Pre-hab

Complete one set of each exercise back-to-back until one set of each movement is complete. Then, return to the start and complete any movements with additional sets. Minimal rest between exercises.

  • 1-Leg Glute Bridge Hold – 2 x 20 seconds each leg
  • Quadruped Rotation – 2 x 5 each side
  • 90/90 Stretch – 2 x 5 each side
  • No Money Drill – 2 x 12

Dynamic Warm-up

Complete one set of each exercise back-to-back until one set of each movement is complete.

  • Walking Lunge – 10 yards
  • Reverse Lunge with Twist – 10 yards
  • World’s Greatest with Rotation – 10 yards
  • Inch Worm – 10 yards
  • Lateral Lunge – 10 yards each direction (left and right)

Exercises/Movements

Complete the following movements in order. Exercises grouped together should be completed in a superset fashion – back-to-back with minimal rest, taking a longer rest after the second exercise is complete. Rest 30-60 seconds between sets.

  • Lateral Bound – 2 x 5 each leg (stick and hold landing)
  • MB Slam – 3 x 8
  • Front Squat
    • For athletes with DB’s – 3 x 8
    • For athletes with barbell – 3 x 5
  • DB or BB RDL – 2 x 8
  • DB Row – 2 x 12
  • Pallof Press (with band) – 2 x 12 each side
  • Prone T’s – 2 x 12

Post-Training

Soft Tissue Work

  • Hip Flexor
  • IT Band
  • Mid/Upper Back

Stretching

  • Hamstrings
  • Groin
  • Sleep Stretch

*Need a substitution for an exercise? Feel free to reach out here to let me know how I can help.