Baseball program in season (Strength)
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BaseballFour-week microcycle, with two-day training to maintain strength throughout the season.
A1
Band Hip Flexor Stretch
2 x 0:15 @ 0:20
A2
Shoulder Cars
2 x 0:15 @ 0:20
B1
Back Squat
2 x 5
B2
Inverted Row on suspension trainer
2 x 8
B3
Dead Bug
2 x 8
C1
One-arm one-leg RDL
2 x 6
C2
Half Kneeling Single Arm Dumbbell Overhead Press
2 x 8
C3
Prone T Raise
2 x 12
D1
Half Kneeling Stick Chops
2 x 10
D2
Half Kneeling High Cable Row
2 x 8
A1
Forward Hip Circles through Back Extension- Ground Activiation
2 x 0:15 @ 0:20
A2
Prone Shoulder CARs
2 x 5
B1
DB Reverse Lunge
2 x 5
B2
Half kneeling single arm dumbbell row
2 x 8
B3
Shoulder Taps
2 x 8
C1
Seated Banded Leg Curls
2 x 8
C2
Push-Up
2 x 10
C3
Bent-Over Lateral Raise
2 x 10
D
Half kneeling lift with stick
2 x 10
E
Half Kneeling Lat Pull Down
2 x 8
Emerson Jimenez
Coach with more than 15 year of experience coaching sports teams at all levels.
