New

Online Mobility Program

Rowe Performance

Baseball
Coach
Shane Rowe

Unlock the flexibility and range of motion you need and stay pain-free all season. This program targets tight hips, shoulders, and thoracic rotation — the key areas every baseball player relies on. Simple sessions you can add to any routine to boost performance and prevent nagging injuries.

$29
Get Online Mobility Program
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Benefits of Mobility
A solid mobility routine helps baseball players move more freely, improving swing mechanics and throwing efficiency. It reduces tightness in key areas like hips and shoulders, lowering the risk of strains and overuse injuries. Better mobility also speeds up recovery, keeping you loose and game-ready all season.
Features
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Programming 1 day per week
Train just 1 day a week with targeted mobility sessions to loosen tight hips and shoulders, boost rotation, and keep your body game-ready.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Get training that adapts to you, keeps you accountable, and helps you stay consistent longer.
Equipment
Required
Resistance Band
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Sample Week
Week 1 of 4-week program
Wednesday
Active Recovery 1

A1

Side Lying T-Spine

3 x 10

A2

Hip 90/90 Int/Ext Rot

3 x 10

A3

Supine Hamstring AIS

3 x 10

A4

HK HF Stretch W/ Side Bend

3 x 10

A5

Quadruped Straight Leg Rocker (Band)

3 x 10

A6

Prone Sh Straight Arm Mobility

3 x 15

Coach
More from Rowe Performance
coach-avatar Shane Rowe

Owner of Rowe Performance. I hold a degree in Exercise Science and I'm a Certified Strength and Conditioning Specialist through the NSCA. With 10+ years of experience training thousands of youth and hundreds of pro athletes, my goal is to bring elite, science-based training to the next generation—building strength, speed, and confidence in every athlete

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Ready to Move Better and Play Pain-Free?

Loosen up, rotate smoothly, and keep your body in top shape all season. Add this simple mobility routine to your week and feel the difference on the field.

Get Online Mobility Program
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FAQs
❓ Who should use this mobility program?
This program is for baseball players who want to move better, improve rotation, and stay loose and pain-free throughout the season.
❓ How often do I need to do it?
You only need to follow the mobility routine once a week to see results — easy to fit in with practice and games.

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