In Season Baseball Workout Endurance

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:

	Functional Lateral Lunge Sets: 3 Reps: 10
	Functional Front Lunge Sets: 3 Reps: 10
	Buttkickers Sets: 3 Reps: 10
	Standing Hamstring Stretch Swing Sets: 3 Reps: 10
	Rotational Medicine Ball Squats With Shoulder Flexion Sets: 3 Reps: 10
	Medicine Ball Overhead Squat Sets: 4 Reps: 10
	Power Clean Sets: 4 Reps: 10
	Medicine Ball Rotational Lunge With Throw and Catch Sets: 4 Reps: 10
	Single Arm Dumbbell Snatch Sets: 4 Reps: 10
	Pivot Tricep Rope Extension to Woodchopper Sets: 4 Reps: 10
	Torso Cable Oblique Twist Rotation Sets: 4 Reps: 10
	Standing Chest Opener Stretch Sets: 2 Reps: 10
	Standing Pectoral Stretch Sets: 2 Reps: 1
	Gastroc Stretch, Pronation & Supination Sets: 3 Reps: 10
	Standing Soleus Stretch Sets: 3 Reps: 10
	Wall Front Leg Swings Sets: 3 Reps: 10
	Wall Calf Stretch, Bent Knee Sets: 3 Reps: 10
	Barbell Snatch Grip Deadlift Sets: 4 Reps: 10
	Lunge Jumping Jacks Sets: 4 Reps: 10
	One Arm Bent Over Lateral Raise Load to Unload Sets: 4 Reps: 10
	Squat Thrust With Push Up to Jump Sets: 4 Reps: 10

Day 3

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

	Functional Lateral Lunge Sets: 3 Reps: 10
	Functional Front Lunge Sets: 3 Reps: 10
	Buttkickers Sets: 3 Reps: 10
	Standing Hamstring Stretch Swing Sets: 3 Reps: 10
	Rotational Medicine Ball Squats With Shoulder Flexion Sets: 3 Reps: 10
	Medicine Ball Overhead Squat Sets: 4 Reps: 10
	Power Clean Sets: 4 Reps: 10
	Medicine Ball Rotational Lunge With Throw and Catch Sets: 4 Reps: 10
	Single Arm Dumbbell Snatch Sets: 4 Reps: 10
	Pivot Tricep Rope Extension to Woodchopper Sets: 4 Reps: 10
	Torso Cable Oblique Twist Rotation Sets: 4 Reps: 10
	Standing Chest Opener Stretch Sets: 2 Reps: 10
	Standing Pectoral Stretch Sets: 2 Reps: 1
	Gastroc Stretch, Pronation & Supination Sets: 3 Reps: 10
	Standing Soleus Stretch Sets: 3 Reps: 10
	Wall Front Leg Swings Sets: 3 Reps: 10
	Wall Calf Stretch, Bent Knee Sets: 3 Reps: 10
	Barbell Snatch Grip Deadlift Sets: 4 Reps: 10
	Lunge Jumping Jacks Sets: 4 Reps: 10
	One Arm Bent Over Lateral Raise Load to Unload Sets: 4 Reps: 10
	Squat Thrust With Push Up to Jump Sets: 4 Reps: 10

Day 5

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

	Functional Lateral Lunge Sets: 3 Reps: 10
	Functional Front Lunge Sets: 3 Reps: 10
	Buttkickers Sets: 3 Reps: 10
	Standing Hamstring Stretch Swing Sets: 3 Reps: 10
	Rotational Medicine Ball Squats With Shoulder Flexion Sets: 3 Reps: 10
	Medicine Ball Overhead Squat Sets: 4 Reps: 10
	Power Clean Sets: 4 Reps: 10
	Medicine Ball Rotational Lunge With Throw and Catch Sets: 4 Reps: 10
	Single Arm Dumbbell Snatch Sets: 4 Reps: 10
	Pivot Tricep Rope Extension to Woodchopper Sets: 4 Reps: 10
	Torso Cable Oblique Twist Rotation Sets: 4 Reps: 10
	Standing Chest Opener Stretch Sets: 2 Reps: 10
	Standing Pectoral Stretch Sets: 2 Reps: 1
	Gastroc Stretch, Pronation & Supination Sets: 3 Reps: 10
	Standing Soleus Stretch Sets: 3 Reps: 10
	Wall Front Leg Swings Sets: 3 Reps: 10
	Wall Calf Stretch, Bent Knee Sets: 3 Reps: 10
	Barbell Snatch Grip Deadlift Sets: 4 Reps: 10
	Lunge Jumping Jacks Sets: 4 Reps: 10
	One Arm Bent Over Lateral Raise Load to Unload Sets: 4 Reps: 10
	Squat Thrust With Push Up to Jump Sets: 4 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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