Pro Baseball Spring Training Workout – Jan. 11th

LOWER BODY WORKOUT 

Stretch

Conditioning

2 sprints – 120ft.

4 sprints – 90ft.

4 sprints – 45ft.

Warmup

Foam Roll

2×10 – Power Plate Squats

Frog Legs Stretch

4×5 – Small Hurdle Jumps (Forward, Lateral)

Superset 1

4×8 – Bulgarian Split Squats (Weight Vest)

4×5 – Lateral Bounds

4×10 – Hip Mobes

Superset 2

4×8 – Side Lunge on Bosu Ball

4×60 seconds – Bosu Ball Wobbles

Superset 3

4×8 – 1 Leg Squat and reach

4×8 – Valslide Hamstring Pulls

Stretch

Standing Hip Stretch

Deep Squat Rotation

Piriformis Pulse

JAKE BIVENS

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