Three Week Resistance Band Workout for Baseball Players

Week One

“All progress takes place outside the comfort zone.”

Day 1 Week 1

Chest & Arms

• Resistant Band Push-Ups
◦ 1 Set of as many as you can do
• Band Chest Press
◦ 3 Sets of 12 Reps
• Band Chest Fly
◦ 4 sets of 10 Reps
• Concentration Curl
◦ 2 Sets of 15 Reps
• Overhead Triceps Extension
◦ 4 Sets of 10 Reps

Day 2 Week 1

Legs & Shoulders

• Front Squat
◦ 15 Reps
◦ 12 Reps
◦ 10 Reps
◦ 10 Reps
• Lateral Band Walk
◦ 3 Sets of 10 Reps
• Leg Extension
◦ 2 Sets of 12 Reps
• Overhead Press
◦ 3 Sets of 8
• Lateral Raise
◦ 2 Sets of 10 Reps

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Day 3 Week 1

Back & Arms

• Bent-over Row
◦ 5 Sets of 8 Reps
• Seated Row
◦ 12 Reps
◦ 12 Reps
◦ 10 Reps
◦ 10 Reps
• Pull Apart
◦ 3 Sets of 10 Reps
• Standing Biceps Curl
◦ 3 Sets of 10 Reps
• Concentration Curl
◦ 2 Sets of 8 Reps

Day 4 Week 1

HIIT
5 Rounds
1 Minute rest between rounds
15 Second mountain climbers
15 Second plank leg raises
15 Second plank arm raises
15 Second plank jacks

Abs
3 Rounds
1 Minute between rounds
20 Second flutter kicks
20 Second sit-ups
20 Second sitting twists

Alternative Band Exercises

Split Stance
30 sec Scap Squeeze
30 sec flat field goal – elbows past shoulders, hands elbows, shoulder parallel
30 sec field goal – elbows past shoulders
Chest Flyes
Back Flyes
Internal Rotation with Band
External Rotation with Band
Draw the sword (Shoulder Abduction?)
Up to Y
Overhead Triceps
Lateral Raise

Dan O'Connell