Starting Pitcher Weekly Movement Prep Routine

KC Strength and Mobility

Baseball , Softball
Coach
Kelly Cosgrove

This program is designed for baseball and softball pitchers who are looking to learn how to prepare their bodies for outings, bullpens, and practice throughout the week. You will receive 6 weeks of movement prep, with a session each day of the week. The movements target hips, shoulders, core, spine, and all the aspects of the body that get worn down from throwing at high efforts. Through mobility, stability, and recovery exercises, this program prepares you for what is demanded on the field. Pair this program with a quality dynamic warm-up and med ball work, and you'll be ready to dominate!

$20
Get Starting Pitcher Weekly Movement Prep Routine
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Sport Specific Preparation
Prepare your body for the movements it is about to go through in a game or practice. Learn exercises that target the correct muscles and joint positions you'll need to have success on the field.
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Recovery
With movements each day of the week, this program will also target recovery after outings. Learn how to properly get your body to bounce back after a bullpen, a short outing, or a start.
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Finding a Routine
This program will kickstart what you need to build your own prep routine. Explore new movements, understand the timeline of the week, and identify your weaknesses. From here, you can begin to piece together what YOUR body needs.
Features
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Programming 7 days per week
Daily movement prep, mobility, stability, and recovery aimed to help athletes of high school age, college age, or pro ball.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Equipment
Required
Bands // Kettlebell // Foam Roller
Recommended
Cable // Light DB's or Plates
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Sample Week
Week 1 of 6-week program
Sunday
Day 1: Day After Outing

A

Lower Body Rolling

1 x 5

B

Upper Body Rolling

1 x 5

C

Cat/Cow

1 x 8

D

All 4's Rib Rolls

1 x 6

E

All 4's Single Arm Blackburns

1 x 6

F

Frog Position Breathing

1 x 30

G

Crab Position Glute Bridge

1 x 10

H

Downward Dog to Upward Dog

1 x 8

Monday
Day 2: 2 Days after Outing

A

Overhead Sweeping Open Book

1 x 6

B

All 4's Neck CARS

1 x 4

C

Fire Hydrant Circles

1 x 6

D

Glute Bridge March

1 x 6

E

90/90 Forward Folds

1 x 6

F

Toe Touch to Back Extension

1 x 5

G

Lateral Lunge Sways

1 x 5

Tuesday
Day 3: 3 Days after Outing

A

Bent Knee Supine Breathing with Reach

1 x 20

B

Banded Leg Lowers

1 x 8

C

90/90 Hip Switches

1 x 5

D

KB Supine Scap Presses

1 x 8

E

Bear Position Hold

1 x 30

F

All 4's Hip Airplane

1 x 6

Wednesday
Day 4: Bullpen Day

A

Lower Body Rolling

1 x 5

B

Glute Bridge Crossover Reach

1 x 5

C

Bird Dog

1 x 6

D

Adductor Rock Back

1 x 6

E

Low Oblique Position KB/DB Corkscrew Rotations

1 x 8

F

High Plank to Downward Dog Toe Taps

1 x 6

G

Bent Over Empty the Can

1 x 8

H

Foam Roller Kickstand Hip Airplane on Wall

1 x 8

Thursday
Day 5: 2 Days before Outing

A

Dead Hang

@ 0:20

B

Frog Position Scap Push-Ups

1 x 10

C

Cat/Cow

1 x 8

D

Adductor T-Spine Rotation

1 x 6

E

Blackburns

1 x 6

F

90/90 Hip Switches

1 x 5

G

Single Arm Crab Glute Bridge Reach

1 x 5

Friday
Day 6: 1 Day before Outing

A

Bent Knee Supine Breathing with Reach

1 x 20

B

Knee Hug Single Leg Glute Bridge

1 x 8

C

Knee Hug Single Leg Hip Flexor Lift

1 x 10

D

90/90 IR Lifts

1 x 8

E

Half Kneeling Scap CARS

1 x 5

F

Bear Position Shoulder Taps

1 x 8

Saturday
Day 7: Day of Outing

A

Lower Body Rolling

1 x 5

B

Alternating Glute Bridge Cross Connect

1 x 6

C

Cat/Cow

1 x 8

D

90/90 Back Leg Rotations

1 x 5

E

Ankle CARS

1 x 3

F

Half Kneeling Single Arm Shoulder CARS

1 x 4

G

KB Arm Bar

1 x 5

H

Side Lying Hip Pullbacks

1 x 6

Coach
More from KC Strength and Mobility
coach-avatar Kelly Cosgrove

Kelly is a former collegiate strength and conditioning coach, working with baseball players at the Division I level for 9 years. She specializes in training rotational athletes. Kelly has trained over 20+ professional baseball players, overseen Power 5 strength programs, and has certifications through Driveline, NSCA and more.

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Don't Wait!

Learn how to create your own weekly process by getting a kickstart with this 6 week program. Your body will thank you!

Get Starting Pitcher Weekly Movement Prep Routine
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FAQs
How many days per week is this program?
Every day! You will receive a session 7 days a week for 6 weeks.
When should I start this program?
This program is designed for a time when you will be throwing at a high effort on a consistent basis. So, you can utilize this program during the in-season, fall ball, or summer ball.

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Starting Pitcher Weekly Movement Prep Routine
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