OTi LEGEND
OTi Performance and Rehab
BaseballDouble the sets. Half the reps.
Traditional 4x10 offseason programming increases muscle mass, but often at the expense of strength and speed.
With this program, you can increase all three and be more prepared than ever to take the field.
A1
Pushup Line Hops
3 x 8
A2
Oscillatory Bench Press
3 x 3 @ 5
B
Bench Press
8 x 5 @ 70 %
C1
Lat Pullover
5 x 5 @ 8
C2
SA Bent over Row
5 x 8 @ 8
D1
Standing Curl + Press
4 x 20 @ 9
D2
DB Overhead Tricep Extension
4 x 20 @ 9
A1
Lunge Pulses
1 x 1:30
A2
Plyo Lunge
2 x 6
B
Split Squat
8 x 3 @ 70 %
C1
Nordic Hamstring Curl
5 x 5 @ 8
C2
Goblet Squat
5 x 10 @ 7
D1
Pistol Squat
3 x 8
D2
RDL
3 x 10 @ 7
E
Adductor Side Plank
2 x 1:00
A1
Chest Opener w/Medball
2 x 45
A2
Lat Pullover ISO
2 x 45
B1
Back Bridge
3 x 2 @ 5
B2
Lumbar Lock
3 x 10
C1
Hip Int/Ext Rotation
2 x 25
C2
Lunge 90/90 Rotations
2 x 5
C3
Cossack Flow
2 x 5
D1
Wring out the Rag
2 x 8
D2
Cat Cow w/side bend
2 x 5
E
Ribcage Expansion Breathing
1 x 20
A1
Hanging Knee Raise
2 x 10
A2
Med Ball Slams
2 x 8
B
Pull-Up
8 x 5
C1
Overhead Press
5 x 8 @ 8
C2
Single Arm Cable Row
4 x 6 @ 8
D1
Pec Fly to Press
4 x 1:00 @ 10
D2
Bent Over Rear Delt Fly
4 x 1:00 @ 10
A1
Single Leg Glute Bridge
2 x 5
A2
Med Ball Scoop Toss
2 x 5
B
Deadlift
8 x 5 @ 70 %
C1
Leg Extension
5 x 10
C2
Reverse Lunge to Step Up
4 x 10 @ 9
D1
DB Bicep Curls
4 x 1:00
D2
Tricep Extension
4 x 1:00
E1
Cat Cow w/side bend
2 x 5
E2
Ribcage Expansion Breathing
2 x 10
Brock Depute
Pitching Coach/S&C Coach at ATCC AAS Exercise Science NSCA-CPT Current MS-Kinesiology Student
Brock
juco bandit
Verified Athlete"The pump you get from these lifts is unlike any other, unless you are body building. But at the same time, I PR'd in all three main lifts, increased my exit velo by 4mph, and reduced my body fat by 2.5%"
