This program is specifically for athletes who are looking to build Strength, Power, and Speed to help achieve their on-field goals at playing at an elite level
5 Workouts/Week that are updated weekly
The Program Consists of 4 Parts
A1
4 Way Hip Stretch
3 x 4
A2
Lateral Monster Walk
3 x 20
A3
Unilateral Deadbug
3 x 8
A4
Cossak Squat
3 x 8
B
Banded Consecutive Jumping Lunges
5 x 6
C
Banded Seated Safety Bar Box Squat
1 x 3
D1
GHR
4 x 10
D2
Goblet Banded Lateral Lunges
4 x 10
E
Staggered Landmine Rotations
3 x 8
A1
Laying Shoulder Opener
3 x 10
A2
Banded YTAs
3 x 15
A3
Push up to Alternating Toe Touch
3 x 10
A4
Lateral Bear Crawl
3 x 50
B1
Weighted Pull Up
4 x 3
B2
Banded Staggered Landmine Press
4 x 3
C1
Football Bar Inverted Rows
4 x 15
C2
Seated Single Arm DB Overhead Press
3 x 8
C3
DB Pass Through
4 x 10
A1
PVC Box Lat Stretch
3 x 10
A2
Shin Box Rotations
3 x 8
A3
Lateral Banded Hip Extensions
3 x 12
A4
Push Up to Flagpole
3 x 10
B
Banded Lateral Bounds
3 x 6
C1
Safety Bar Split Squat
4 x 3
C2
Sliding Push Up
3 x 8
D1
Barbell Hip Thrust
3 x 10
D2
Ring Face Pulls
3 x 15
D3
Offset Trap Bar Carry
3 x 100
A1
Weighted Arm Circles
3 x 10
A2
YTWs
3 x 15
A3
Scap Pull Ups
3 x 10
A4
Shoulder Taps
3 x 8
B
Future Method Push Ups
9 x 3
C1
Single Arm DB Floor Press
3 x 6
C2
Birddog Row
3 x 10
D1
Pull Ups
3 x 10
D2
Kneeling Bottom Up KB Press
3 x 8
D3
Side Plank + Row
3 x 15
A1
Greatest Stretch in the World
3 x 4
A2
Banded Glute Bridges
3 x 15
A3
Banded Lat Pull Deadbug
3 x 8
A4
KB Swing
3 x 12
B
Weighted Box Jumps
5 x 2
C
Dynamic Speed Trap Bar Deadlifts
8 x 2
D1
Staggered RDLs
3 x 8
D2
Single Arm KB Front Rack Step Ups
3 x 10
D3
Single Leg Medball Slams
3 x 5
Former College Baseball Player looking to empower motivated athletes who looking on guidance in their training.
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Start My 7-Day Free TrialCollegiate Baseball Player (UCI)
Verified Athlete"This program is excellent for maximizing athleticism. explosiveness, and strength through various high intensity exercises that are ultimately fun and challenging"
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