Exercise Library

Back Squat

Primary Muscles: Quads, Glutes, Hamstrings, Core

Setup

• Bar positioned on upper traps (high bar) or rear delts (low bar)
• Feet shoulder-width apart, toes slightly out (15–30 degrees)
• Chest up, core braced

Execution

1. Take a breath, brace core hard
2. Break at hips and knees simultaneously
3. Descend until hip crease is at or below knee (parallel minimum)
4. Drive through full foot, pushing the floor away
5. Stand tall, squeeze glutes at top

Common Errors

• Knees caving inward (strengthen glutes, reduce weight)
• Rising onto toes (shift weight back, improve ankle mobility)
• Rounding lower back (reduce depth until mobility improves)
• Leaning too far forward (strengthen core, work on thoracic mobility)

Phase Recommendations

Progressions: Goblet Squat → Back Squat → Front Squat → Pause Squat

Front Squat

Primary Muscles: Quads (emphasis), Glutes, Core (emphasis)

Setup

• Bar in front rack position (clean grip or cross-arm)
• Elbows HIGH — parallel to ground
• Feet shoulder-width, slight toe-out

Execution

1. Brace core, maintain tall chest
2. Descend straight down, keeping elbows up
3. Drive through full foot to stand
4. Squeeze glutes at lockout

Common Errors

• Elbows dropping (causes bar to roll forward)
• Knees caving
• Losing core brace (reduces stability)

Phase Recommendations

Goblet Squat

Primary Muscles: Quads, Glutes, Core

Setup

• Hold dumbbell or kettlebell at chest level
• Elbows inside knees at bottom
• Feet shoulder-width or slightly wider

Execution

1. Brace core, weight at chest
2. Sit down and back, keeping chest tall
3. Descend until elbows touch inside of knees
4. Drive through heels to stand

Why Important for Catchers: Mimics catching stance, builds strength in position

Phase Recommendations

Bulgarian Split Squat

Primary Muscles: Quads, Glutes, Hip Stabilizers

Setup

• Rear foot elevated on bench (shoelaces down)
• Front foot 2–3 feet in front of bench
• Hold dumbbells at sides or barbell on back

Execution

1. Lower back knee toward ground
2. Front knee tracks over toes (don’t let it cave)
3. Descend until back knee nearly touches floor
4. Drive through front heel to stand

Common Errors

• Standing too close to bench (limits depth)
• Front knee caving inward
• Relying too much on back leg

Phase Recommendations

Reverse Lunge

Primary Muscles: Glutes, Quads, Hip Flexors (stretched)

Setup

• Stand tall with dumbbells at sides
• Feet hip-width apart

Execution

1. Step backward with one leg
2. Lower back knee toward ground
3. Both knees at approximately 90 degrees at bottom
4. Drive through front heel to return to start

Why Better Than Forward Lunge: Less shear force on front knee, better glute activation

Single-Leg RDL

Primary Muscles: Hamstrings, Glutes, Core (anti-rotation)

Setup

• Stand on one leg, slight knee bend
• Hold dumbbell in opposite hand

Execution

1. Hinge at hip, lowering torso toward ground
2. Back leg rises as counterbalance
3. Keep hips level (don’t rotate)
4. Return to standing, squeezing glute

Common Errors

• Rounding lower back
• Opening hips (rotating)
• Bending knee too much

Trap Bar Deadlift

Primary Muscles: Glutes, Hamstrings, Quads, Core, Traps

Setup

• Stand in center of trap bar
• Feet hip-width apart
• Hinge to grip handles, chest up

Execution

1. Brace core, take slack out of bar
2. Drive through full foot, stand up
3. Hips and shoulders rise together
4. Squeeze glutes at top, reverse movement

Why Trap Bar: Safer for beginners, allows heavier loads, less technical than barbell

Phase Recommendations

Romanian Deadlift (RDL)

Primary Muscles: Hamstrings, Glutes, Erectors

Setup

• Stand with bar at hip level (after deadlift or from rack)
• Feet hip-width, slight bend in knees
• Overhand grip just outside thighs

Execution

1. Push hips BACK (not down)
2. Lower bar along thighs, keeping close to body
3. Feel stretch in hamstrings (typically mid-shin level)
4. Drive hips forward to stand, squeeze glutes

Common Errors

• Bending knees too much (becomes squat)
• Bar drifting away from legs
• Rounding lower back

Phase Recommendations

Hip Thrust

Primary Muscles: Glutes (maximum activation)

Setup

• Upper back against bench
• Barbell across hip crease (use pad)
• Feet flat, knees at 90 degrees at top

Execution

1. Brace core, chin tucked
2. Drive through heels, lift hips to ceiling
3. Full hip extension at top (squeeze 1–2 sec)
4. Lower with control

Why Critical: Maximum glute activation = more hip power = more bat speed

Phase Recommendations

Nordic Hamstring Curl

Primary Muscles: Hamstrings (eccentric strength)

Setup

• Kneel on pad, ankles secured (partner holds or use anchor)
• Arms ready to catch yourself

Execution

1. Keep body straight from knees to shoulders
2. Slowly lower torso toward ground (fight the descent)
3. Lower as far as you can control
4. Push off ground to return OR use band assistance

Why Critical for ACL Prevention: Eccentric hamstring strength protects ACL during deceleration

Progressions:

• Beginner: Band-assisted, partial range
• Intermediate: Full range, slow descent (5+ sec)
• Advanced: Full range with pause

Barbell Bench Press

Primary Muscles: Chest, Shoulders, Triceps

Setup

• Lie flat, eyes under bar
• Feet flat on floor, glutes on bench
• Grip slightly wider than shoulder-width
• Retract shoulder blades (squeeze together)

Execution

1. Unrack bar, lower to mid-chest
2. Touch chest (don’t bounce)
3. Drive through chest and triceps
4. Lock out at top

Phase Recommendations

Dumbbell Bench Press

Primary Muscles: Chest, Shoulders, Triceps

Benefits Over Barbell: Greater range of motion, independent arm work, shoulder-friendly

Execution

Same as barbell, but dumbbells travel in slight arc, touching at top.

Phase Recommendations

Push-Up

Primary Muscles: Chest, Shoulders, Triceps, Core

Setup

• Hands slightly wider than shoulders
• Body in straight line from head to heels
• Core tight

Execution

1. Lower chest toward ground
2. Elbows at 45-degree angle (not flared out)
3. Touch chest to ground
4. Push through palms to return

Progressions: Incline push-up → Regular → Diamond → Deficit → Weighted

Dumbbell Overhead Press

Primary Muscles: Shoulders, Triceps, Core

Setup

• Stand or sit, dumbbells at shoulder level
• Core braced, ribs down

Execution

1. Press dumbbells overhead
2. Full lockout at top
3. Lower with control

Landmine Press

Primary Muscles: Shoulders, Chest, Core (anti-rotation)

Setup

• Stand at end of barbell in landmine attachment
• Hold end of bar at shoulder level
• Staggered stance

Execution

1. Press bar forward and up
2. Rotate slightly through torso
3. Return with control

Why Great for Softball: Diagonal pressing pattern transfers to throwing

Barbell Row

Primary Muscles: Lats, Rhomboids, Rear Delts, Biceps

Setup

• Hip-width stance, knees slightly bent
• Hinge forward (45-degree torso angle)
• Grip just outside knees, overhand

Execution

1. Row bar to lower chest/upper abdomen
2. Squeeze shoulder blades together at top
3. Lower with control

Dumbbell Row (Single-Arm)

Primary Muscles: Lats, Rhomboids, Rear Delts, Biceps, Core

Setup

• One hand and knee on bench
• Other hand holds dumbbell
• Back flat

Execution

1. Row dumbbell to hip
2. Elbow drives past torso
3. Squeeze at top
4. Lower with control

Pull-Up / Chin-Up

Primary Muscles: Lats, Biceps, Core

Grip Options

• Pull-up (overhand): More lat emphasis
• Chin-up (underhand): More bicep involvement
• Neutral grip: Shoulder-friendly option

Execution

1. Hang with arms fully extended
2. Pull chest toward bar
3. Lower with full control

Progressions: Band-assisted → Negatives only → Full pull-up → Weighted

Face Pull

Primary Muscles: Rear Delts, Rhomboids, External Rotators

Setup

• Cable at face height, rope attachment
• Step back, arms extended

Execution

1. Pull rope toward face
2. Externally rotate (hands finish beside ears)
3. Squeeze shoulder blades
4. Control return

Why Critical: Balances all the pushing, protects shoulders

Do These EVERY Upper Body Day: 3x15-20

Pallof Press

Primary Muscles: Obliques, Transverse Abdominis

Setup

• Stand perpendicular to cable machine
• Handle at chest level
• Athletic stance

Execution

1. Press cable straight out from chest
2. Resist rotation (cable pulls you toward machine)
3. Hold 2–3 seconds
4. Return to chest

Why Critical for Hitting: Anti-rotation strength allows power transfer without “leaking” energy

Variations: Static hold, Pallof circles, Pallof press with rotation

Dead Bug

Primary Muscles: Transverse Abdominis, Hip Flexors

Setup

• Lie on back, arms toward ceiling
• Knees at 90 degrees, shins parallel to floor

Execution

1. Press lower back into floor (flatten arch)
2. Extend opposite arm and leg
3. Don’t let back arch
4. Return, repeat other side

Plank (Front)

Primary Muscles: Entire Core

Setup

• Forearms and toes on ground
• Body in straight line
• Squeeze glutes, brace abs

Execution

Hold position without sagging or piking. Breathe normally.

Target: 45–60 seconds with perfect form

Ab Wheel Rollout

Primary Muscles: Core (anti-extension emphasis)

Setup

• Kneel behind ab wheel
• Grip handles, core braced

Execution

1. Roll out as far as possible
2. Maintain neutral spine (no arching)
3. Pull back to start using abs

Progression: Kneeling partial → Kneeling full → Standing

Medicine Ball Rotational Throw (Wall)

Primary Muscles: Obliques, Hip Rotators, Core

Setup

• Stand sideways to wall, 3–4 feet away
• Hold med ball at hip furthest from wall
• Athletic stance

Execution

1. Load into back hip
2. Explosively rotate and throw ball into wall
3. Catch and repeat

Why Critical: Directly transfers to hitting power

Phase Recommendations

Medicine Ball Scoop Toss

Primary Muscles: Hip Extensors, Core

Setup

• Stand facing wall, med ball between feet
• Squat down to grip ball

Execution

1. Explosively extend hips and toss ball up into wall
2. Use hip drive, not arms
3. Catch and repeat

Why Important: Hip extension power = pop time + hitting power

Cable Wood Chop (High to Low)

Primary Muscles: Obliques, Core

Setup

• Cable at high position
• Stand sideways, grip handle with both hands

Execution

1. Pull cable diagonally across body (high to low)
2. Rotate through hips and core
3. Control return

Box Jump

Primary Muscles: Glutes, Quads, Calves (explosive power)

Setup

• Stand facing box (start with 12–18″)
• Athletic stance, arms back

Execution

1. Swing arms back, load into hips
2. Explosively jump onto box
3. Land softly, full hip extension at top
4. Step down (don’t jump down)

Common Errors

• Pulling knees to chest to “make” the box (reduce height, focus on jump)

Broad Jump

Primary Muscles: Glutes, Quads, Core (horizontal power)

Setup

• Stand at line, toes behind
• Athletic stance

Execution

1. Swing arms back, load hips
2. Explode forward
3. Land softly on both feet
4. “Stick” the landing

Testing Target: >6 feet for intermediate athlete

Lateral Bound

Primary Muscles: Glutes, Hip Abductors (lateral power)

Setup

• Stand on one leg
• Slight knee bend

Execution

1. Explosively bound sideways
2. Land on opposite foot
3. Stabilize before next rep
4. Repeat other direction

Why Important for Catchers: Lateral movement, blocking, fielding bunts

Depth Jump (Advanced)

Setup

• Stand on box (12–18″)
• Step off (don’t jump off)

Execution

1. Land on both feet
2. Immediately explode up
3. Minimize ground contact time

Goblet Squat Hold (Bottom Position)

Purpose: Build strength and comfort in catching position

Execution

1. Hold KB/DB in goblet position
2. Squat to full depth
3. Hold for 30–60 seconds
4. Elbows push knees out

Frequency: Daily, as part of warm-up

Catcher Pop-Up Drill (No Weight)

Purpose: Practice explosive transition from crouch to throw

Execution

1. Start in full catching crouch
2. Simulate receiving pitch
3. Explosively stand and simulate throw
4. Focus on hip drive

Add to Plyometric Days: 3x5 reps

Ankle Dorsiflexion Wall Stretch

Purpose: Improve ankle mobility for deeper, more comfortable crouch

Execution

1. Face wall, foot 2–4 inches away
2. Drive knee forward toward wall
3. Keep heel down
4. Hold 30 seconds, repeat

Target: Knee should reach wall with heel down

Hip Flexor Stretch (Half-Kneeling)

Purpose: Counteract hip flexor tightness from constant squatting

Execution

1. Half-kneeling position
2. Tuck pelvis under (flatten lower back)
3. Shift weight forward
4. Hold 30–60 seconds

Frequency: Daily, multiple times if possible

Couch Stretch

Purpose: Deep hip flexor and quad stretch

Execution

1. Rear foot against wall/couch, knee on floor
2. Front foot flat, shin vertical
3. Stay tall, squeeze rear glute
4. Hold 60–90 seconds each side

Glute Bridge

Purpose: Activate glutes before lower body work

Execution

1. Lie on back, knees bent, feet flat
2. Drive hips to ceiling
3. Squeeze glutes 2–3 seconds
4. Lower and repeat

Sets/Reps: 2x10

Banded Clamshell

Purpose: Activate glute medius (hip stabilizer)

Execution

1. Lie on side, band around knees
2. Keep feet together
3. Lift top knee against band resistance
4. Control lowering

Sets/Reps: 2x15 each side

Bird Dog

Purpose: Core stability, opposite arm/leg coordination

Execution

1. All fours position
2. Extend opposite arm and leg
3. Hold 2–3 seconds
4. Return, repeat other side

Sets/Reps: 2x8 each side

Cat-Cow

Purpose: Spine mobility, warm-up

Execution

1. All fours position
2. Arch back (cow) — head up
3. Round back (cat) — chin to chest
4. Flow between positions

Sets/Reps: 2x10 each direction

World’s Greatest Stretch

Purpose: Hip flexor, hamstring, thoracic mobility

Execution

1. Lunge position, back knee off ground
2. Same-side elbow to inside of front foot
3. Rotate and reach opposite arm to ceiling
4. Return, step to other side

Sets/Reps: 5 each side

Lower Body Exercise Selection by Phase

Upper Body Exercise Selection by Phase

Core Exercise Selection by Phase

Tempo is written as 4 numbers: Eccentric – Pause – Concentric – Pause

Example: 3-1-2-0

• 3 seconds lowering (eccentric)
• 1 second pause at bottom
• 2 seconds lifting (concentric)
• 0 seconds pause at top

X = Explosive (as fast as possible)