Phase 2, Week 2 of this in-season baseball workout increases in volume a little bit from last week. As a ballplayer, you should continue to evaluate how you feel and mix these workouts into your schedule so as to maximize feeling your best on game day. If you are a coach utilizing this in-season baseball workout for your team, you may want to consider adapting these workouts differently for pitchers vs. position players and starters vs. reserve players. If you have questions on how to best make this work for your team, feel free to contact me. I’m here to help!

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 – 2 x 12 reps
• Scapular Punch with Band – 2 x 8
• Quadruped Reach Through – 2 x 6 each

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.

• Reverse Lunge with Twist – 10 yards
• Quad Stretch with Toe Touch – 10 yards
• World’s Greatest with Rotation – 10 yards
• Inch Worm – 10 yards
• Walking Leg Cradle – 10 yards

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, continuous – 3 x 6 (stick and hold final landing)
• MB Slam – 3 x 8

• Deadlift
  • For athletes with DB’s – 3 x 8
  • For athletes with barbell or trap bar – 3 x 5
• MB Push-up – 2 x 12

• DB Reverse Lunge – 3 x 8 each
• Standing Band Row – 2 x 10

• 1-leg DB RDL – 2 x 8 each
• Prone W – 2 x 10

• Reverse Hyper – 2 x 10

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.

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

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
• 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.