Hey Jolt
Hey Jolt

Nine Innings Strong

Level: Intermediate
Time: 35 mins
Equipment needed: None

Get ready for this spring training workout that can be done anytime of the year. All you need is a strong heart and a strong mind to complete this weight-free baseball workout and hit the plate with more power than ever.

Get ready to break a sweat and feel the burn you need to improve your performance on and off the field.

Nine Innings Strong

Level: Intermediate
Time: 35 mins
Equipment needed: None

Get ready for this spring training workout that can be done anytime of the year. All you need is a strong heart and a strong mind to complete this weight-free baseball workout and hit the plate with more power than ever.

Get ready to break a sweat and feel the burn you need to improve your performance on and off the field.


Workout Overview

Burpee

Burpee
3 sets of 12 // Rest 20 sec between sets // Rest 45 sec after exercise


Bodyweight Reverse Lunge

Bodyweight Reverse Lunge
6 sets of 10 // Rest 20 sec between sets // Rest 45 sec after exercise


Freehand Jump Squat

Freehand Jump Squat
3 sets of 12 // Rest 20 sec between sets // Rest 45 sec after exercise


Shoulders High Plank T-Spine Rotation

Shoulders High Plank T-Spine Rotation
3 sets of 10 // Rest 20 sec between sets // Rest 45 sec after exercise


Push Up

Push Up
3 sets of 12 // Rest 20 sec between sets // Rest 45 sec after exercise


Single Leg Glute Bridge

Single Leg Glute Bridge
6 sets of 15 // Rest 20 sec between sets // Rest 45 sec after exercise


Bicycle Crunch

Bicycle Crunch
3 sets of 15 // Rest 20 sec between sets // Rest 45 sec after exercise


Plank

Plank
3 sets // Duration: 30 sec // Rest 20 sec between sets // Rest 45 sec after exercise


Push Up

Push Up
3 sets of 12 // Rest 20 sec between sets // Rest 45 sec after exercise


Shoulders High Plank T-Spine Rotation

Shoulders High Plank T-Spine Rotation
3 sets of 10 // Rest 20 sec between sets // Rest 45 sec after exercise


Reverse Crunch

Reverse Crunch
3 sets of 12 // Rest 20 sec between sets



Workout Overview

Burpee
Burpee

3 sets of 12 // Rest 20 sec between sets // Rest 45 sec after exercise


Bodyweight Reverse Lunge
Bodyweight Reverse Lunge

6 sets of 10 // Rest 20 sec between sets // Rest 45 sec after exercise


Freehand Jump Squat
Freehand Jump Squat

3 sets of 12 // Rest 20 sec between sets // Rest 45 sec after exercise


Shoulders High Plank T-Spine Rotation
Shoulders High Plank T-Spine Rotation

3 sets of 10 // Rest 20 sec between sets // Rest 45 sec after exercise


Push Up
Push Up

3 sets of 12 // Rest 20 sec between sets // Rest 45 sec after exercise


Single Leg Glute Bridge
Single Leg Glute Bridge

6 sets of 15 // Rest 20 sec between sets // Rest 45 sec after exercise


Bicycle Crunch
Bicycle Crunch

3 sets of 15 // Rest 20 sec between sets // Rest 45 sec after exercise


Plank
Plank

3 sets // Duration: 30 sec // Rest 20 sec between sets // Rest 45 sec after exercise


Push Up
Push Up

3 sets of 12 // Rest 20 sec between sets // Rest 45 sec after exercise


Shoulders High Plank T-Spine Rotation
Shoulders High Plank T-Spine Rotation

3 sets of 10 // Rest 20 sec between sets // Rest 45 sec after exercise


Reverse Crunch
Reverse Crunch

3 sets of 12 // Rest 20 sec between sets


Start Workout

1. Burpee

Rep Count: 12 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


2. Bodyweight Reverse Lunge

Rep Count: 10 reps
Set Count: 6
Rest: 20 seconds
Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.


3. Freehand Jump Squat

Rep Count: 12 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


4. Shoulders High Plank T-Spine Rotation

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Start in a push-up position with hands under the shoulders and the legs straightened directly behind the body about hip-width apart. 2. Squeeze the thighs and glutes while straightening the right arm and pressing it into the floor. 3. At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling. 4. Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.


5. Push Up

Rep Count: 12 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Chest
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The push up exercise is one of the best exercises available for building a strong chest, arms, core and back. Steps : 1.) Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart. 2.) Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position. 3.) As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles. 4.) Hold for a count at the bottom position and then return back up to the starting position. Tips : 1.) A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.


6. Single Leg Glute Bridge

Rep Count: 15 reps
Set Count: 6
Rest: 20 seconds
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off laying on the floor with your feet flat on the ground and knees bent. 2.) Slowly raise one leg off of the ground, pulling the knee towards your chest then extend your hip upward raising your glutes and lower body up off of the ground, still keeping your foot elevated. 3.) Extend your body up as far as possible until you feel a stretch in your glutes and hold for a few seconds. 4.) Return back to the starting position and repeat for as many reps and sets as desired.


7. Bicycle Crunch

Rep Count: 15 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off lying flat as if you were going to perform a sit up putting your hands behind your your head and lifting your shoulders into a crunch position. 2.) Bring your knees up so that they are perpendicular with the floor and your lower legs are parallel with the ground as this will be your starting position. 3.) Slowly go through a cycle pedal motion kicking forward with your right leg and bringing in the knee of the left leg. 4.) Next bring your right elbow close to your left knee by crunching to the side. 5.) Return back to the starting position as you breathe in then crunch to the opposite side as you cycle your legs and bring your left elbow close to your right knee. 6.) Repeat with each side for as many reps and sets as desired. Tips : 1.) Reduce the speed of the exercise for more intensity and better results.


8. Plank

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off by kneeling on all fours and aligning both hands right below your shoulders keep your knees beneath your hips. 2.) Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight 3.) Hold this position for about 30 seconds to a minute. 4.) Release, return back to the starting position and repeat for as many times as you would like to perform this exercise.


9. Push Up

Rep Count: 12 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Chest
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The push up exercise is one of the best exercises available for building a strong chest, arms, core and back. Steps : 1.) Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart. 2.) Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position. 3.) As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles. 4.) Hold for a count at the bottom position and then return back up to the starting position. Tips : 1.) A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.


10. Shoulders High Plank T-Spine Rotation

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Start in a push-up position with hands under the shoulders and the legs straightened directly behind the body about hip-width apart. 2. Squeeze the thighs and glutes while straightening the right arm and pressing it into the floor. 3. At the same time, lift the left hand up and twist the hips and shoulders to raise the left arm up towards the ceiling. 4. Bring the left arm down, press the left hand into the floor, and twist the hips and shoulders to alternate sides, lifting the right hand into the air.


11. Reverse Crunch

Rep Count: 12 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off with your back flat on the floor and your legs extended with knees bent. 2.) Your arms should be at your sides during the entire exercise. 3.) Keeping your knees bent, move your legs up in the air, followed by inhaling and moving your legs towards your chest, rolling your pelvis back and lift your hips up off of the floor. 4.) Squeeze your abs as you reach the final position, hold on for a few seconds then return your legs back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.