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

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.

  • Glute Bridge Hold – 2 x 20 seconds
  • Scapular Wall Slide – 2 x 10
  • Plank – 2 x 60 seconds

Dynamic Warm-up

Set up a space with 10 yards to move through the following warm-up. Complete a movement for the given distance and jog back to the start line to complete the next movement.

  • 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.

  • Squat Jump – 2 x 6 (pause after each landing)
  • Russian Twist – 2 x 20
  • Deadlift
    • For athletes with DB’s – 2 x 10
    • For athletes with barbell or trap bar – 2 x 5
  • Push-up – 2 x 10
  • Step-up – 2 x 8 each leg
  • DB Row – 2 x 10
  • Supermans – 2 x 10

Post-Training

Soft Tissue Work

  • Hip Flexor
  • IT Band
  • Mid/Upper Back

Stretching

  • Hamstrings
  • Groin
  • Piriformis Stretch

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