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PC Baseball Off-season (week 1-4)
AUDIO TIP
Sport
Beginner
Body
Plan Details
The PC Baseball Off-season (week 1-4) routine by Engineco771 is a 5 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Routine detail
Day 1
Day 1
Est. 135 min
22 exercises
Foam Roll Circuit
1 Set
Medicine Ball Overhead Dribble
1 Set x 10 Reps
Medicine Ball Chest Pass
1 Set x 10 Reps
Medicine Ball Scoop Dribble
1 Set x 10 Reps
Bodyweight Walking Lunge
1 Set x 10 Reps
Knee Tuck Jump
1 Set x 10 Reps
Runner's Stretch
1 Set x 3 Reps
Toe Touch Stretch
1 Set x 3 Reps
Kneeling Hip Flexor
1 Set x 1 Rep
Knee to Chest (Supine)
1 Set x 10 Reps
Push-Up
2 Sets x 6 Reps
Machine Inverted Row (Feet Elevated)
2 Sets x 6 Reps
Dumbbell Posterior Fly on Stability Ball
2 Sets x 6 Reps
Dumbbell Reverse Lunge
2 Sets x 5 Reps
Reverse Lunge Crossover
2 Sets x 6 Reps
DB Romanian Deadlift
2 Sets x 5 Reps
Lateral Hand Walk
2 Sets x 6 Reps
Scapular Wall Slides
2 Sets x 6 Reps
Leg Pull-In
3 Sets x 10 Reps
Toe Touches
3 Sets x 10 Reps
4x150yd Shuttle(50/Back/50)
1 Set
World's Greatest Stretch
2 Sets x 1 Reps
Day 2
Track (Run Straight, Jog Turns x 3)
Est. 62 min
1 exercise
Running
1 Set
Day 3
Day 3
Est. 91 min
28 exercises
Foam Roll Circuit
1 Set
Medicine Ball Overhead Dribble
1 Set x 10 Reps
Medicine Ball Chest Pass
1 Set x 10 Reps
Medicine Ball Scoop Dribble
1 Set x 10 Reps
Bodyweight Walking Lunge
1 Set x 10 Reps
Knee Tuck Jump
1 Set x 10 Reps
Toe Touch Stretch
1 Set x 3 Reps
Kneeling Hip Flexor
1 Set x 1 Rep
Knee to Chest (Supine)
1 Set x 10 Reps
Barbell Front Squat
3 Sets x 6 Reps
Bridge
3 Sets
Stability Ball Hip Flexor Stretch
2 Sets x 1 Reps
Push-Up to Side Plank
2 Sets x 6 Reps
Chin-Up with Knee Raise
2 Sets x 6 Reps
Cable External Rotation
2 Sets x 8 Reps
Dumbbell Reverse Lunge
2 Sets x 8 Reps
Side-Lying Hip Flexor
2 Sets
Rocking Groin Stretch
2 Sets x 6 Reps
Single Leg Land the Plane
2 Sets x 6 Reps
Stability Ball V-Up
1 Set x 10 Reps
Weight Plate Russian Twist
1 Set x 10 Reps
Weighted Crunch
1 Set x 10 Reps
Weighted Heel Touches
1 Set x 10 Reps
60 Seconds of Steel
1 Set
Bow Pose
1 Set
Downward Facing Puppy Dog
1 Set x 1 Rep
Cross-Leg Side Stretch (Supine)
1 Set x 1 Rep
Sun Salutation
1 Set x 1 Rep
Day 4
Day 4 - 2x300yd shuttle (50 & back x3)
Est. 5 min
1 exercise
Running
1 Set
Day 5
Day 5
Est. 178 min
34 exercises
Foam Roll Circuit
1 Set
Medicine Ball Overhead Dribble
1 Set x 10 Reps
Medicine Ball Chest Pass
1 Set x 10 Reps
Medicine Ball Scoop Dribble
1 Set x 10 Reps
Bodyweight Walking Lunge
1 Set x 10 Reps
Knee Tuck Jump
1 Set x 10 Reps
Toe Touch Stretch
1 Set x 3 Reps
Kneeling Hip Flexor
1 Set x 1 Rep
Knee to Chest (Supine)
1 Set x 10 Reps
Kettlebell Goblet Squat
2 Sets x 5 Reps
Lateral X Walk
3 Sets x 8 Reps
Soleus and Achilles Stretch
2 Sets x 4 Reps
Bodyweight Side Lunge
2 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 6 Reps
Medicine Ball Side Toss (Progression 1)
2 Sets x 6 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Kneeling Hip Flexor
2 Sets x 1 Reps
Pigeon Stretch
2 Sets
Bench Leg Pull-In
1 Set x 10 Reps
Bench Leg Raise (Supine)
1 Set x 10 Reps
Seated Bench Leg Pull-In
1 Set x 10 Reps
Stationary Bike
1 Set
Posterior Capsule Stretch
3 Sets
Shoulder Circles
2 Sets x 10 Reps
Stability Ball Back Extension
3 Sets x 1 Reps
Stability Ball Back Stretch
3 Sets
Stability Ball Low Back Stretch
3 Sets
Standing Pelvic Tilt
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Running
1 Set
