Marian Catholic Baseball In-Season Program Phase 7 Day 1

** 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 2    • Marian Catholic In-Season Phase 7 Day...  


Link to Day 3    • Marian Catholic In-Season Phase 7 Day...  


Warmup (2 sets - same warmup for all 3 workouts)

W1 Prone IYTM x 3
W2 Banana Rolls x 5 each way
W3 Lunge Jump x 3 each
W4 SL Depth Drop +SLVJ+SLBJ x 2
W5 Sky Rocket Jumps x 3 each leg

Complex 1 (4 sets)
A1 Reverse Lunges x 5/5/3/max (each leg)
A2 Ankle CARs x 5 each ankle
A3 1/2 Kneeling Lift Off x 3 each leg

Complex 2 (4 sets)
B1 Single Arm Floor Press x 7 each arm
B2 Staggard Stance Pallof Press x 12 each side
B3 Excentric Nordics x 12


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