D1 Baseball Workout Program

Josh is a college second baseman getting after it this summer with a focused 3-day off-season performance program built around:

✅ Explosive lateral movement

✅ Rotational bat speed

✅ Posterior chain strength

✅ First-step quickness

✅ Shoulder + hip mobility

We trained together 2x/week at the studio for advanced movement coaching (scroll for videos & pics 👇), and he ran his 3rd day solo using a structured plan through the Miner Fitness app.

Day 1: Field Speed + Foundational Strength

➤ Lateral bounds & banded sprint work

➤ Keiser push-pull & trap bar deadlifts

➤ Incline DB press, RDLs, sled pushes

➤ 90/90 carries, glute bridges, mobility reset

Day 2: Rotational Power + Unilateral Control

➤ Keiser swing drills & lateral decel work

➤ Landmine presses & Meadows Rows

➤ RFESS oscillatory squats & GHRs

➤ Deadbugs, woodchops, face pulls

Day 3 (Solo): Strength Maintenance + Core Circuit

➤ Med ball throws + barbell squat/bench

➤ Incline DB rows + shoulder prehab

➤ Ab circuit + T-spine mobility series

This was not a random lift program -- every movement was selected to transfer to the field and keep him durable for next season.

🔥 If you're a field athlete looking to move better, hit harder, or level up your game this off-season book a strategy call here:

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