In Season Baseball Workout Beginner

Maintenance

  • beginner level
  •  

This program is designed to help keep the client in good condition for the start of the season. It should be performed as a seven exercise circuit two times a week. Rest should be taken in between sets. This should be no longer than two minutes.

Day 1

This daily workout contains 17 activities, you'll be doing the following activities:

Medicine ball overhead squat
Sets: 3 Reps: 10

Single arm cable fly with rotation
Sets: 3 Reps: 10

Standing soleus stretch
Sets: 3 Reps: 10

Wall front leg swings
Sets: 3 Reps: 10

Standing pectoral stretch
Sets: 2 Reps: 2

Single arm deadlift with barbell
Sets: 3 Reps: 10

Standing calf stretch swing (rotation)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 2 Reps: 10

Buttkickers
Sets: 3 Reps: 10

Standing hamstring stretch swing
Sets: 3 Reps: 10

Functional lateral lunge
Sets: 3 Reps: 10

Functional front lunge
Sets: 3 Reps: 10

Single leg PNF pattern with dumbbell
Sets: 3 Reps: 10

Rotational medicine ball squats with shoulder flexion
Sets: 3 Reps: 10

Single leg dumbbell squat with floor reach and external rotation
Sets: 3 Reps: 10

Dumbbell side lunge with single arm press
Sets: 3 Reps: 10

Rotational lunge with single arm dumbbell row
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

Rest day!

Day 4

Rest day!

Day 5

This daily workout contains 17 activities, you'll be doing the following activities:

Medicine ball overhead squat
Sets: 3 Reps: 10

Single arm cable fly with rotation
Sets: 3 Reps: 10

Standing soleus stretch
Sets: 3 Reps: 10

Wall front leg swings
Sets: 3 Reps: 10

Standing pectoral stretch
Sets: 2 Reps: 2

Single arm deadlift with barbell
Sets: 3 Reps: 10

Standing calf stretch swing (rotation)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 2 Reps: 10

Buttkickers
Sets: 3 Reps: 10

Standing hamstring stretch swing
Sets: 3 Reps: 10

Functional lateral lunge
Sets: 3 Reps: 10

Functional front lunge
Sets: 3 Reps: 10

Single leg PNF pattern with dumbbell
Sets: 3 Reps: 10

Rotational medicine ball squats with shoulder flexion
Sets: 3 Reps: 10

Single leg dumbbell squat with floor reach and external rotation
Sets: 3 Reps: 10

Dumbbell side lunge with single arm press
Sets: 3 Reps: 10

Rotational lunge with single arm dumbbell row
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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