3-Day Full Body Program (minimal equipment) – Phase 1

3-day Full Body Program


With gyms closing all over due to COVID-19, and athletes not having training facilities at their disposal, we are providing the following 3-day program for those with access to little or no equipment.  The workout addresses Speed and Power, the two training residuals that dissipate the quickest (7-14 days).

FYI, don’t get too crazy worrying about max strength losses at this time, you’ve got approximately 30 days before they start to fall off. Hopefully this will help manage training residuals until all systems are “go” again.

The following full body programs should be performed 3 days per week with rest in between.   Stay safe everyone and see ya’ in the gym soon…

Phase 1 – Bookmark this page on your phone!


Pitchers – Click here

Players – Click here

Power / Plyometrics

1a) Repeated Lateral Heidens – 3 x6/side (explosive)
1b) Reach, Roll & Lift – 2 x6

2a) Medial-Lateral Line Hops – 3 x12/side (explosive)
2b) Hand Switches – 2 x5/side (1 min rest)


1a) CMJ Jumps – 5 x3 (:90 sec rest in between sets)
1b) Push-up to Downward Dog – 2 x6
1c) Plank with Reach – 2 x8/side (1 min rest)

2a) Split Squat – 3 x5/side (explosive)
2b) Push-up to Downward Dog – 2 x8 (explosive)
2c) St. Leg Hip Turns – 2 x5/side reps (1 min rest)


1) 5-10-5 shuttle – 5 x1 (:90 sec rest in between sets)
2) 30 yd. sprint – 5 x1 (:90 sec rest in between sets)

Core / Cuff

1a) Shoulder Tap – 3 x8/side
1b) Money Maker – 3 x5

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Disclaimer: Any application of the recommendations set forth in this guide is at the reader’s discretion and sole risk. The information offered is intended for those athletes in good health. Anyone with medical problems of any nature should see and consult a physician before starting any exercise program. Even if you have no known health problems, it is advisable to consult your doctor before making major changes in your lifestyle.

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