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

Remember, we are in the first week of Phase 2. Day 2 continues with similar exercises from Phase 1, but with slight variations. If today is a game day for you, perform this workout post-game or tomorrow. Position players can still perform the pre-hab and dynamic warm-up movements as part of a pre-game warm-up if you prefer. Pitchers could do the same, but may want to perform their own pre-game routine that works best for them.

Overall Goals for In-Season Training – 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 – 2 x 8 reps each leg
  • Throwing Deceleration with Band – 2 x 8 each
  • 90/90 Stretch – 2 x 5 each
  • No Money Drill on Foam Roller – 2 x 10

Dynamic Warm-up

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

  • Walking Lunge – 10 yards
  • Quad Stretch with Toe Touch – 10 yards
  • World’s Greatest – 10 yards
  • Inch Worm – 10 yards
  • Lateral Lunge – 10 yards each direction

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.

  • 45 Degree Lateral Bound – 3 x 3 each leg (stick and hold each landing)
  • Rotational MB Slam – 3 x 6 (3 each side)
  • Front Squat
    • For athletes with DB’s – 3 x 8
    • For athletes with barbell – 3 x 5
  • 1-Arm Alternating DB Bench Press – 2 x 5 each (10 reps total per set)
  • DB RDL – 2 x 8
  • Band Pull Apart – 2 x 8
  • Pallof Press – 2 x 3 reps each side; 5 second hold each rep

Post-Training

Soft Tissue Work

  • Hip Flexor
  • IT Band
  • Mid/Upper Back

Stretching

  • Hamstrings
  • Groin
  • Piriformis Stretch
  • Sleeper Stretch

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