By Miles Noland
Phase 1 Workout- Corrective
Mobility Sequence:
Lunge Spidermans X 10
Skipping (forward, backwards, both sides) X 10 yards
Buttkicks/high knees/backpedal X 10 yards
Frankensteins X 10 yards
Knee Hug/Quad Pull/Cradle Walk X 5 each leg
Workout A
Single Leg Deadlift: 3X6-8 each leg
1 Leg Glute Bridge: 2X8
Low Cable/Band Abduction/sidelying hip: 2X10 each leg *
Prone Rows: 3X8-10
Pushups: 2X6-10
Supermans: 2X10-12
Lateral Bridges: 2X20-30 seconds each side
Workout B
Supine Bar Pullup: 3X6-8
DB Cuban Presses: 2X10-12
DB Reverse Flys: 2X8-10
Single Leg Romanian Deadlift: 3X6-8 each leg
Split Squats: 2X8-10 each leg *
Swiss Ball/Regular Back Extensions: 2X8-10
Planks: 2X20-30 seconds
*= do one extra set on the weak leg
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Stretches to be done at least 3-4 times a week:
Doorway Pec Stretch
Wall Angels
Butterfly
TFL/ITB Stretch
Hamstring Doorway Stretch
Workouts are to be done 3x a week for 2-4 weeks depending on the severity of imbalances. Imbalances
and limitations should improve and you will be prepared to begin lifting weights safely.
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Pre-Workout Soft Tissue & Mobility Work: Phase 2
Foam Rolling
-Lats
-Pecs
-Lower Back
-Quads
-IT band
-Hamstrings
-Adductors
-Hip flexors
-Calves
-Glutes
-Optional for upper back/rotator cuff area
Mobility Work
-Birddogs
-Arm Extension-Rotation
-Scorpions
-Wall hip flexor mobs
-Kneeling adductor mobs
-3 way Achilles ankle mobs
-Reverse RDL walk
-Scap wall slides
-High Knee Pull Lunge
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X6 each side
X8 each side
X8 each side
X8 each side
X8 each side
X5 each side
X5 each side
X10
X5 each side
Phase 2 Workout:
1A) Barbell/DB Front Squat
Week
Sets
Reps
1
4
2
4
3
5
4
4
5
5
5
5
1B) Hand Reach & Lift
Week
Sets
1
3
2
3
3
3
4
3
6
6
6
6
Reps
2A) DB Alternating Incline Bench
Week
Sets
Reps
1
2
3
4
3
3
3
3
2B) Falling Hammie
Week
Sets
1
2
3
4
3A) Rope (or band)
Face Pull
Week
Sets
1
2
3
4
Set 1
Set 2
Set 3
Set 4
Set 5
Day 1
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
6/side
6/side
6/side
6/side
Reps
2
2
2
2
6
6
6
6
Reps
3
3
3
3
8
8
8
8
3B) Plank Climbers
Week
Sets
1
2
3
3
3
3
Reps
5/side
5/side
5/side
5/side
4A) Bent-Over Reverse Flyes
Week
Sets
Reps
1
2
2
2
10
10
10
10
4B) Band Hammie 3 Way Stretch- 1X15s a side
5A) Sitting 90/90 Stretch- 1X30s a side
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1A) DB 1 Arm Bench Press
Week
Sets
Reps
1
4
2
4
3
5
4
3
3
3
3
3
1B) Neutral Grip Pullup
Week
Sets
1
4
2
4
3
5
4
3
3
3
3
3
2A) DB Reverse Lunges
Week
Sets
1
2
3
4
3
3
3
3
2B) Diagonal DB
Week
Sets
1
2
3
4
Reps
Reps
Set 3
Set 4
Set 5
Day 2
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
8/side
8/side
8/side
8/side
3A) DB Row
Week
Sets
1
2
3
4
3
3
3
3
3B) DB Lunge Chop
Week
Sets
1
2
3
3
3
3
Reps
6/side
6/side
6/side
6/side
4A) Wall Slides
Week
Sets
1
2
Set 2
6/side
6/side
6/side
6/side
Reps
2
2
2
2
Set 1
Reps
8
8
8
8
Reps
2
2
10
10
10
10
4B) Standing Calf Stretch- 2X30s a side
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1A) Elevated Deadlift (trap/hex) or
bar
Week
Sets
Reps
1
4
5
2
4
5
3
5
3
4
4
5
1B) Hip Openers
Week
Sets
Reps
1
3
2
3
3
4
4
3
2A) Bulgarian Split Squats with
Deficit
Week
Sets
Reps
1
2
3
4
3
3
3
3
2B) DB Turn & Look
Week
Sets
1
2
3
4
3A) Clap Pushups
Week
Sets
1
2
3
4
Set 4
Set 5
Day 3
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
8/side
8/side
8/side
8/side
Reps
Set 3
8/side
8/side
8/side
8/side
3
3
3
3
3B) DB Russian Twists
Week
Sets
1
3
2
3
3
3
Set 2
8
8
8
8
Reps
2
2
2
2
Set 1
6
6
6
6
Reps
6/side
6/side
6/side
6/side
4A) Cable Row with Rotation
Week
Sets
Reps
1
3
2
3
8
8
4B) Doorway Pec Stretch- 2X30s a side
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5A) Kneeling Hip Flexor Mobs- 2X30s a side
Recommended Speed Workouts 2 Days a Week
Day 1
-Mobility Warm-up
-10X100 yard sprints at 85% effort; use the walk back for rest
Day 2
-Mobility Warmup
-Speedskaters 4X6
-Falling Starts 4X15 yards
-Sprints (basestealing stance) 5X30 yards
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