Weekly Hitting Movement Prep Routine

KC Strength and Mobility

Baseball , Softball

Coach

Kelly Cosgrove

This program is designed for high school, college, or professional baseball and softball hitters. Each movement will prepare you for a hitting session, focusing on core stability, quality rotation, and hip/shoulder mobility. This 6 week long program is meant to get you into a routine, learn how to prepare your body for your sport, and target common areas of concern. Get ahead of the curve, begin taking care of your body and develop a solid routine to kickstart each day of practice.

$20

Get Weekly Hitting Movement Prep Routine

Preparation

Target key problem areas as you prepare to take some swings. This program will focus on hips, shoulders, and core so you are fully ready to step up to the plate.

Mobility and Stability

Gain range of motion through mobility exercises, while also increasing your joint stability with challenging movements using light weights and bands.

Features

Programming 6 days per week

6 days of mobility, stability and core work to prepare your body for a day of hitting.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Equipment

Required

Kettlebells // Bands // Stability Ball // Foam Roller // Med Ball

Recommended

Mini Band // TRX

Sample Week

Week 1 of 6-week program

Sunday

Week 1 Day 1

Bent Knee Supine Breathing with Reach

1 x 20

Single Leg Egg Roll

1 x 6

Rib Shakes

1 x 6

Banded Leg Lowers

2 x 8

Full Kneel Chop

2 x 8

Monday

Week 1 Day 2

TRX Deep Squat Breathing

1 x 0:30

Cat/Cow

1 x 8

Lumbar Locked T-Spine Rotation

1 x 6

90/90 Hip Switches

2 x 5

Band Resisted Side Plank Row

2 x 10

Tuesday

Week 1 Day 3

Bear Position Breathing

1 x 0:20

Kneeling Wrist Extension Stretch

1 x 0:20

Banded Clam Shells

1 x 10

Standing MB Hug T-Spine Wall Peels

2 x 6

Paloff Press

2 x 10

Wednesday

Week 1 Day 4

Bent Knee Supine Breathing with Reach

1 x 20

KB Arm Bar

1 x 6

All 4's Hip Airplane

1 x 6

Dead Bug

2 x 8

Reverse Lunge Cross Connect

2 x 5

Thursday

Week 1 Day 5

TRX Deep Squat Breathing

1 x 0:30

Egg Roll

1 x 8

Banded Assisted T-Spine Rotation

1 x 6

Tall Kneeling Banded Hip Hinge

2 x 10

Single Arm Crab Glute Bridge Reach

2 x 5

Friday

Week 1 Day 6

Bear Position Breathing

1 x 0:20

Supine Cross Connect on Wall

1 x 0:20

Side Lying Hip Pullbacks

1 x 6

Supine Banded Scap Presses

2 x 10

Inchworm

2 x 5

Coach

More from KC Strength and Mobility

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.