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 10 seconds each leg
- Quadruped Rotation – 2 x 5 each side
- 90/90 Stretch – 2 x 5 each side
- No Money Drill – 2 x 8
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 3 each leg (stick and hold landing)
- MB Slam – 2 x 6
- Front Squat
- For athletes with DB’s – 2 x 10
- For athletes with barbell – 2 x 5
- Push-up (pause at top position) – 2 x 8
- DB or BB RDL – 2 x 8
- DB Row – 2 x 10
- Pallof Press (with band) – 1 x 10 each side
- Prone T’s – 1 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.