Coach Shane Miller

Baseball
Coach
Shane Miller

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

sample week banner image
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

Prep

A

Prep Circuit 1) Ankle / Knee / Hip / Shoulder

2-3 Rounds 20 Tib Raises 20/20 Poliquin Step-Ups 20/20 Lateral Monster Band 20 Light Band Pull-Aparts

B1

ATG Split Squat

3 x 10

B2

ATG Deficit Push-Up

3 x 10

C1

ATG Nordic Curl/ Knee Flexion

3 x 10

C2

Plate Hold

3 x 0:30

Recovery

D

CPS Recovery

1-3 min on each stretch for a good 6-10 min cool down Elevated Child's Pose Pigeon Stretch Prone Scorpion

Tuesday
Week 1 Day 3

Prep

A

Prep Circuit 2) Ankle / Knee / Hip / Shoulder

2-3 Rounds 20 Squat Position Calf Raise 10/10 ATG Split Squat 10/10 Copenhagen Plank Lift 10/10 Seated External Rotation

B1

Cossack Squat

3 x 10

B2

ATG Incline Pigeon Stretch

3 x 0:30

C1

FRC Infinity Hovers

2 x 5

C2

FRC Standing Hip Cars

2 x 5

Recovery

D

CPS Recovery

1-3 min on each stretch for a good 6-10 min cool down Elevated Child's Pose Pigeon Stretch Prone Scorpion

Thursday
Week 1 Day 5

Prep

A

Prep Circuit 3) Ankle / Knee/ Hip / Shoulder

2-3 Sets 10/10 Slant Board Calf Raise 10/10 Band TKE 10/10 ATG Hip Flexor/ Reverse Squat 10 ATG Trap 3 Raise

B1

ATG KOT Squat

3 x 10

B2

ATG Seated Goodmorning

3 x 10

C1

Kettlebell Weight Shift

3 x 10

C2

Elevated Band Ankle Mobility

3 x 0:45

Recovery

D

CPS Recovery

1-3 min on each stretch for a good 6-10 min cool down Elevated Child's Pose Pigeon Stretch Prone Scorpion

Catcher Strength & Mobility Level 1