4-Day Full Body Program (w/ equipment) – Phase 1

4-Day Full Body (equipment needed)


With gyms closing all over due to COVID-19, and athletes not having training facilities at their disposal, we are providing the following 4-day program to those with access to gym 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.

Please note the program below is listed as “Days 1 & 2” and then “Days 3 & 4”.  Make sure to do your warm-ups every time.

Stay safe everyone and see ya’ in the gym soon…

Phase 1 – Bookmark this page on your phone!


Pitchers – Click here

Players – Click here

Days 1 and 3

Power / Plyometrics

1a) Repeated Lateral Heidens – 3 x6/side (explosive)
1b) Hand Switches – 2 x5/side (1 min rest)

2a) Medial-Lateral Line Hops – 3 x12/side (explosive)
2b) Side Lying ER – 2 x8 (1 min rest)


1a) SLDL – 3 x6/side
1b) Wall Sit with Dowel – 3 x8

2a) 1-Arm DB Row – 3 x8/side
2b) Hip Flow Circuit – 3 x2/side

3a) Split Squat – 3 x6/side
3b) 1/2 Kneeling Cable Chop – 3 x8/side (1 min rest)

4a) Lateral KB Lunge – 3 x6/side
4b) Bear Crawl – 3 x20yds/way (1 min rest)

Days 2 and 4


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)
3) CMJ Jumps – 5 x3 (:90 sec rest in between sets)

Core / Cuff

1a) Plank with Reach – 3 x6/side
1b) Waiters Walks – 3 x20yds/way
1c) Money Maker – 3 x5 (1 min rest)

RPP Baseball Store

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.

If you’d like to be placed on our email list please enter your email address below!