In Season Baseball Workout Endurance (CS)

intermediate level

This workout is designed for the last two months of the season and the month following. It can be performed as a circuit or as individual exercises. Rest time should be between two to five minutes.

Day 1

This daily workout contains 21 exercises, you'll be doing the following exercises:

	Medicine ball rotational lunge with throw and catch Sets: 4 Reps: 10
	Power clean Sets: 4 Reps: 10
	Single arm dumbbell snatch Sets: 4 Reps: 10
	Squat thrust with push up to jump Sets: 4 Reps: 10
	Torso cable oblique twist (rotation) Sets: 4 Reps: 10
	Pivot tricep rope extension to woodchopper Sets: 4 Reps: 10
	Medicine ball overhead squat Sets: 4 Reps: 10
	One arm bent over lateral raise (load to unload) Sets: 4 Reps: 10
	Lunge jumping jacks Sets: 4 Reps: 10
	Standing soleus stretch Sets: 3 Reps: 10
	Wall front leg swings Sets: 3 Reps: 10
	Gastroc stretch (pronation & supination) Sets: 3 Reps: 10
	Standing pectoral stretch Sets: 2 Reps: 1
	Barbell snatch grip deadlift Sets: 4 Reps: 10
	Wall calf stretch (bent knee) 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
	Rotational medicine ball squats with shoulder flexion Sets: 3 Reps: 10

Day 3

This daily workout contains 21 exercises, you'll be doing the following exercises:

	Medicine ball rotational lunge with throw and catch Sets: 4 Reps: 10
	Power clean Sets: 4 Reps: 10
	Single arm dumbbell snatch Sets: 4 Reps: 10
	Squat thrust with push up to jump Sets: 4 Reps: 10
	Torso cable oblique twist (rotation) Sets: 4 Reps: 10
	Pivot tricep rope extension to woodchopper Sets: 4 Reps: 10
	Medicine ball overhead squat Sets: 4 Reps: 10
	One arm bent over lateral raise (load to unload) Sets: 4 Reps: 10
	Lunge jumping jacks Sets: 4 Reps: 10
	Standing soleus stretch Sets: 3 Reps: 10
	Wall front leg swings Sets: 3 Reps: 10
	Gastroc stretch (pronation & supination) Sets: 3 Reps: 10
	Standing pectoral stretch Sets: 2 Reps: 1
	Barbell snatch grip deadlift Sets: 4 Reps: 10
	Wall calf stretch (bent knee) 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
	Rotational medicine ball squats with shoulder flexion Sets: 3 Reps: 10

Day 5

This daily workout contains 21 exercises, you'll be doing the following exercises:

	Medicine ball rotational lunge with throw and catch Sets: 4 Reps: 10
	Power clean Sets: 4 Reps: 10
	Single arm dumbbell snatch Sets: 4 Reps: 10
	Squat thrust with push up to jump Sets: 4 Reps: 10
	Torso cable oblique twist (rotation) Sets: 4 Reps: 10
	Pivot tricep rope extension to woodchopper Sets: 4 Reps: 10
	Medicine ball overhead squat Sets: 4 Reps: 10
	One arm bent over lateral raise (load to unload) Sets: 4 Reps: 10
	Lunge jumping jacks Sets: 4 Reps: 10
	Standing soleus stretch Sets: 3 Reps: 10
	Wall front leg swings Sets: 3 Reps: 10
	Gastroc stretch (pronation & supination) Sets: 3 Reps: 10
	Standing pectoral stretch Sets: 2 Reps: 1
	Barbell snatch grip deadlift Sets: 4 Reps: 10
	Wall calf stretch (bent knee) 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
	Rotational medicine ball squats with shoulder flexion Sets: 3 Reps: 10

MJ Johnson

MJ is the founder of Changing Shape. His workout 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...

Meet the professional

In Season Baseball Workout Endurance

Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

What will I get?

MJ Johnson

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