California Strength

Baseball , Softball
Coach
Matthew Esparza [Coach]

Features
1 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 17-week program
Sunday
Baseball/Softball In-Season (Light Day)

A1

Rear Foot Elevated Hip Flexor Stretch

1 x 30

A2

90/90 Hip Rotations

1 x 8

A3

Half Pigeon Stretch

1 x 30

A4

Fire Hydrants

1 x 12

Upper Body Mobility

B

Upper Body Mobility Series

Complete 1 Set of each exercise: Half Kneeling Shoulder Circle x 6/side (3 Fwd/3 Bwd) Serratus Wall Slide x 15 reps PVC Pipe Seated Thoracic Rotations x 5/side

Shoulder Stability

C

Shoulder Stability Series

Complete 1 set of each exercise: Overhead Happy Plate Stability Walk x 20yd (Fwd)/ 20yd (Bwd) Timed Hang x 30 sec All 4's Turnovers x 5 reps/ side

D1

Dynamic Back Squat

4 x 3 @ 60 %

D2

Banded Kettlebell Swing

4 x 10

E1

Neutral Grip Dumbbell Press

4 x 5

E2

Ring Rows

4 x 12

F1

DB Step Up

3 x 12

F2

Face Pulls

3 x 10

F3

Physio Ball Hamstring Curl

3 x 15

G1

Cable Cross Body Anti-Rotation

3 x 16

G2

Banded Side Bend

3 x 24

G3

Medicine Ball "Same Arm, Same Leg" Deadbug

3 x 30

Recovery

H

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Tuesday
Baseball/Softball In-Season: Week 1 Day 3 (Active Recovery)

A1

Rear Foot Elevated Hip Flexor Stretch

2 x 30

A2

Half Pigeon Stretch

2 x 30

A3

Fire Hydrants

2 x 12

A4

90/90 Hip Rotations

2 x 8

Upper Body Warm Up

B

Upper Body Warm Up 2

Banded Spider Walks x 10yd Arm Circle Series x 10 reps per position Banded Overhead Press x 15 Banded Lat Pulldown x 15

C1

Pitching Motion Shoulder Tubing

3 x 5

C2

Physioball Rebounders

3 x 3 @ 15

C3

PVC Pipe Pronation/Supination

3 x 20

D1

4 Cone Box Drill

2 x 4

D2

Lateral High Knee + SL Stability

2 x 6

D3

Band Assisted Split Rocket Jumps

2 x 12

Thursday
Baseball/Softball In-Season (Heavy Day)

A1

Rear Foot Elevated Hip Flexor Stretch

1 x 30

A2

90/90 Hip Rotations

1 x 8

A3

Half Pigeon Stretch

1 x 30

A4

Fire Hydrants

1 x 12

Lower Body Warm Up

B

Lower Body Dynamic Warm Up

Prep

C

Upper Body Warm Up

D

Power Clean

5 x 1 @ 70 %

E

Back Squat

3 x 1 @ 85 %

F1

Banded Bench Press

3 x 3

F2

Side Lying External Rotation

3 x 20 @ 5 lb

F3

Side Lying Internal Rotation

3 x 20 @ 5 lb

G1

DB SL RDL

3 x 16

G2

Chest Supported Dumbbell Row

3 x 16

H1

Hammer Curls

2 x 12

H2

Cable Tricep Extension

2 x 12

I1

Partner Physioball Plank Slaps

2 x 3 @ 10

I2

MB OH Sit Up Toss

2 x 8 @ 6 lb

I3

MB Side to Side Slam

2 x 10

Recovery

J

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Baseball/Softball In-Season