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Baseball Pre-Season*
AUDIO TIP
Sport
Intermediate
None
Plan Details
The Baseball Pre-Season* routine by hidalgo1301 is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
5-day Preseason Baseball Program: Positions: Pitcher / Catcher / Hitter Injury History: Mild–moderate pec strain (non-throwing arm), returning to full activity Throwing Plan: Daily throwing, 10–15 minutes (low intensity) Arm Care: Daily band routine (post-throw or post-lift)
Routine detail
Mon
LOWER BODY STRENGTH + CORE
Est. 75 min
14 exercises
2 Sets x 12 Reps
2 Sets x 12 Reps
2 Sets x 15 Reps
2 Sets x 12 Reps
2 Sets x 12 Reps
2 Sets x 12 Reps
2 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Single-Leg Glute Bridge
2 Sets x 10 Reps
Dumbbell Hamstring Curl
2 Sets x 10 Reps
Dead Bug
3 Sets x 6 Reps
Cable Pallof Press with Rotation
2 Sets x 10 Reps
Tue
UPPER BODY (ARM-SAFE + HITTING SUPPORT)
Est. 62 min
12 exercises
2 Sets x 12 Reps
2 Sets x 12 Reps
2 Sets x 15 Reps
2 Sets x 12 Reps
2 Sets x 12 Reps
2 Sets x 12 Reps
2 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Floor Press
3 Sets x 8 Reps
Barbell Landmine Kneeling One-Arm Press
3 Sets x 6 Reps
Trap Bar Farmer’s Walk
3 Sets x 1 Reps
Wed
MOVEMENT, SPEED & CATCHER WORK
Est. 71 min
15 exercises
2 Sets x 12 Reps
2 Sets x 12 Reps
2 Sets x 15 Reps
2 Sets x 12 Reps
2 Sets x 12 Reps
2 Sets x 12 Reps
2 Sets x 10 Reps
Hip 90/90 Stretch
3 Sets x 2 Reps
World's Greatest Stretch
3 Sets x 6 Reps
Broad Jump
3 Sets x 3 Reps
Lateral Bound
3 Sets x 6 Reps
Goblet squat isometric hold
3 Sets x 1 Reps
Barbell Lateral Lunge
2 Sets x 8 Reps
Assisted Cossack Squat
2 Sets x 12 Reps
Side Plank
2 Sets x 8 Reps
Thu
UPPER BODY STRENGTH + ROTATION
Est. 66 min
12 exercises
2 Sets x 12 Reps
2 Sets x 12 Reps
2 Sets x 15 Reps
2 Sets x 12 Reps
2 Sets x 12 Reps
2 Sets x 12 Reps
2 Sets x 10 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Cable Reverse Wood Chop
3 Sets x 12 Reps
Medicine Ball Rotational Throw
3 Sets x 8 Reps
Fri
LOWER BODY POWER + TOTAL BODY
Est. 69 min
13 exercises
2 Sets x 12 Reps
2 Sets x 12 Reps
2 Sets x 15 Reps
2 Sets x 12 Reps
2 Sets x 12 Reps
2 Sets x 12 Reps
2 Sets x 10 Reps
Trap Bar Jump Squat
3 Sets x 3 Reps
Kettlebell Swing
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 16 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Pallof press iso hold
2 Sets x 2 Reps
Kettlebell Suitcase Carry
3 Sets x 2 Reps
