HochrinePerformance
BaseballDesigned by a current strength and conditioning coach in professional baseball, this program is designed for young high school baseball athletes looking for a structured 8 week training period. It trains 4 times a week consisting of 2 lower body days and 2 upper body days. Access to Barbells & weight plates, dumbbells, trap bar, cable machine, physio ball, medicine balls (6-8lbs), loops bands, mini bands, plyo boxes, and a solid wall for medicine ball work is highly recommended.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Cardio
1 x 5:00
B
Couch Stretch
1 x 0:20
C
Pigeon Stretch on Incline Bench
1 x 0:20
D
Quarter Turn Ankle Rocker
1 x 6
E
Alternating Hamstring March Off Bench
1 x 6
F
90/90 Hip Switch
1 x 6
G1
3 Way Lunge
2 x 3
G2
1-Leg RDL w/ Hip Lock
2 x 6
G3
Glute Bridge Raise
2 x 12
G4
Plank
2 x 0:20
A1
Pogo Hops
2 x 10
A2
Med Ball Scoop Toss
2 x 5
B1
DB Goblet Split Squat
4 x 8
B2
Alternating Split Squat Jump
4 x 3
B3
Dead Bug
4 x 6
C1
Landmine RDL
3 x 10
C2
Hand Assisted Hip Airplane
3 x 6
D1
DB Goblet Lateral Squat
3 x 10
D2
Half-Kneeling Rotational Cable Lift
3 x 8
E1
1-Leg DB Hip Thrust
3 x 12
E2
Brettzel 2.0
3 x 6
A
Cardio
1 x 5:00
B
Rack Pec Stretch
1 x 0:20
C
Dead Hang
1 x 0:20
D
Bench T-Spine MOBs
1 x 8
E
3 Way Band Pull Apart
1 x 3
F
Mini Band No Money
1 x 3 @ 0:10
G1
Forward Bear Crawl
2 x 8
G2
Yoga Push Up
G3
Serratus Wall Slide w/ Foam Roller
2 x 8
G4
Bird Dog w/ Cross Connect
2 x 6
A1
DB Bench Press
4 x 10
A2
3pt. DB Row
4 x 10
A3
Pallof Press
4 x 8
B1
Low to High 1-Arm Cable Press
3 x 8
B2
Half-Kneeling 1-Arm Lat Pulldown
3 x 10
B3
Quadruped T-Spine Rotation
3 x 8
C1
W + Y + Lower
3 x 6
C2
Split Stance Cable Chop
3 x 8
D1
DB Bicep Curl
3 x 12
D2
Tricep Rope Pushdown
3 x 12
A
Cardio
1 x 5:00
B
Couch Stretch
1 x 0:20
C
Pigeon Stretch on Incline Bench
1 x 0:20
D
Quarter Turn Ankle Rocker
1 x 6
E
Alternating Hamstring March Off Bench
1 x 6
F
90/90 Hip Switch
1 x 6
G1
3 Way Lunge
2 x 3
G2
1-Leg RDL w/ Hip Lock
2 x 6
G3
Glute Bridge Raise
2 x 12
G4
Plank
2 x 0:20
A1
Depth Drop
2 x 12 @ 0 lb
A2
Med Ball Slam
2 x 5 @ 6 lb
B1
Trap Bar Deadlift
4 x 8
B2
Box Jump
4 x 5
B3
Physio Ball Dead Bug
4 x 6
C1
DB Goblet Lateral Lunge
3 x 10
C2
Lateral Heiden
3 x 3
D1
1-Arm 1-Leg Cable RDL
3 x 10
D2
Standing Hip CARs
3 x 3
E1
Physio Ball Hamstring Curl
3 x 10
E2
Split Squat ISO Hold
3 x 0:15
A
Cardio
1 x 5:00
B
Rack Pec Stretch
1 x 0:20
C
Dead Hang
1 x 0:20
D
Bench T-Spine MOBs
1 x 8
E
3 Way Band Pull Apart
1 x 3
F
Mini Band No Money
1 x 3 @ 0:10
G1
Forward Bear Crawl
2 x 8
G2
Yoga Push Up
G3
Serratus Wall Slide w/ Foam Roller
2 x 8
G4
Bird Dog w/ Cross Connect
2 x 6
A1
Split Stance 1-Arm Landmine Press
4 x 8
A2
Chest Supported DB Row
4 x 8
A3
Tall Plank w/ Shoulder Taps
3 x 6
B1
Push Up
3 x 8
B2
Split Stance 1-Arm Cable Row
3 x 10
B3
Wall Leg Lowering
3 x 8
C1
Cable Face Pull
3 x 12
C2
Off Bench Oblique Hold
3 x 0:15
C3
Half-Kneeling Med Ball Hug T-Spine Rotation
3 x 8
D1
Cable Bicep Curl
3 x 12
D2
1-Arm Tricep Cable Pushdown
3 x 12
