PHASE 2
With gyms continuing to be closed all over due to COVID-19, below is Phase 2 of our workouts with equipment that you can perform at home. The exercises have not been progressed in terms of difficulty (from Phase 1) but changed to continue to provide the body with a stimulus and help further create adaptation. Even further, after a few weeks you can alternate between Phase 1 and Phase 2 to continue to provide that stimulus and further help increase gains.
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 2 – Bookmark this page on your phone!
Warm-up
Pitchers – Click here
Players – Click here
Days 1 and 3
Power / Plyometrics
1a) Lateral Power Step-up (use 12″ box) – 2 x5/side (explosive)
1b) 1/2 Kneeling Shoulder CARS – 2 x3
2a) Box Drop to Heiden (use 12″ box) – 2 x3/side (explosive)
2b) Band Horiz. Abduction (use band) – 2 x10
Main
1a) Hip Bridge – 3 x6 (1 min rest)
1b) Prone IR– 3 x10
2a) Renegade Row – 3 x8/side (1 min rest, explosive)
2b) 1/2 Kneeling Step Outs w-Rotation – 3 x8/side (explosive)
3a) DB RFESS – 3 x8/side
3b) 1/2 Kneeling Cable Lift – 3 x8/side
4a) Crossover DB Step-up – 3 x5/side (explosive)
4b) Left Side Right Clam – 3 x10/side
Conditioning
Days 2 and 4
Power / Plyometrics
1a) Lateral Power Step-up (use 12″ box) – 2 x5/side (explosive)
1b) 1/2 Kneeling Shoulder CARS – 2 x3
2a) Box Drop to Heiden (use 12″ box) – 2 x3/side (explosive)
2b) Band Horiz. Abduction (use band) – 2 x10
Main
1) 2-In 2-Out To Ten Yard Sprint – 5 x2 (1 min rest, explosive)
2) 10 Yard Rollover & Go – 5 x2 (1 min rest, explosive)
3) 1/2 Kneeling Side Starts – 5 x1/ea (1 min rest, explosive)
Core / Cuff
1a) Dead Bugs – 3 x8/side
1b) Wide Stance Cable Rotations– 3 x8/side
1c) Bottoms Up Carry – 3 x20yds/ea way (1 min rest)
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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