Marian Catholic Baseball In-Season Program Phase 3 Day 2

** The Inseason phases are designed to be done once games begin and run throughout the season and playoffs. The overall training volume is lower to account for the physiological loads you’re encountering in practice and games, therefore each Inseason Day has warmups plus two complexes which you’ll do 4 sets of each. Please note, if you’re doing the workout AFTER practice and time is limited you MAY skip the warmup since you’re body ahould already be prepared from practice. One other difference for the In-Season phase is that you can do the three workouts per week in any order, base it on how your body feels, just be sure to get all three workouts done each week.

Link to Day 1:
   • Marian Catholic In-Season Phase 3 Day...  

Link to Day 3:    • Marian Catholic In-Season Phase 3 Day...  


Warmup (2 sets - same warmup for all 3 workouts)
W1 Shoulder CARs x 3 each
W2 T-Spine CARs x 3
W3 Hip CARs x 3 each
W4 Knee CARs x 10 each
W5 Rapid Sesponse x 10 seconds

Complex 1 (4 sets)
A1 Landmine Angle Lunge x 3 each
A2 Elevated Bird Dog Row x 7 each
A3 Ankle CARs x 10 each

Complex 2 (4 sets)
B1 Landmine Deadlift (heavy) x 2
B2 weighted Jumps (45% body weight) x5
B3 Skater Box Jumps x 5 each side

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