In Season Baseball Workout Power

intermediate level

This power phase should be performed as a circuit with a rest between circuits. The rest should be up to two minutes long.

Day 1

This daily workout contains 15 activities, you'll be doing the following activities:

	Medicine ball overhead squat 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 (internal rotation) 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
	Power step up jumps off box single leg Sets: 3 Reps: 10
	Medicine ball chop and lift Sets: 3 Reps: 10
	Medicine ball single leg lift and chop Sets: 3 Reps: 10

Day 3

This daily workout contains 15 activities, you'll be doing the following activities:

	Medicine ball overhead squat 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 (internal rotation) 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
	Power step up jumps off box single leg Sets: 3 Reps: 10
	Medicine ball chop and lift Sets: 3 Reps: 10
	Medicine ball single leg lift and chop Sets: 3 Reps: 10

Day 5

This daily workout contains 15 activities, you'll be doing the following activities:

	Medicine ball overhead squat 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 (internal rotation) 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
	Power step up jumps off box single leg Sets: 3 Reps: 10
	Medicine ball chop and lift Sets: 3 Reps: 10
	Medicine ball single leg lift and chop Sets: 3 Reps: 10

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...

Meet the professional

In Season Baseball Workout Power

Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

What will I get?

About the professional

MJ Johnson

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