Faith Fitness

It’s been a minute since I dropped a Free Workout Wednesday… so today you get one straight from one of my athletes 💪🏽🔥

Today’s session was with Reagan, a softball player at South Florence High School. We train twice a week focusing on strength, power, mobility, and movement quality so she can perform in-season and stay durable.

Here’s the workout + the WHY 👇🏽

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WARM-UP

3 min Ski Erg
→ Full-body activation without impact. Fires up posterior chain, core, and shoulders.

2 Rounds:
• 8/side 90/90 Get Ups
(Sit in 90/90, lift hips to come tall onto both knees, return with control.)
→ Builds hip mobility + rotational strength that transfers to hitting and throwing.

• 10 KB Swings
→ Explosive hip drive. Strong, fast hips = more power.

———

PRIMARY STRENGTH – Barbell Hip Thrust

7 sets
95 → 125 → 175 (last 5 sets at 175)
Tempo on final 3 sets

→ Glutes are the engine for sprinting, jumping, and rotational power.
→ Tempo builds control so strength actually transfers.

———

POWER + ACCESSORY (3 Rounds)

• 20 Plank Bench Hop Overs
→ Core stability + quick ground reaction.

• 54 lb KB Sumo Squat (5)
→ Jump Squat
→ 2 Broad Jumps
→ Heavy → Fast contrast training for real on-field power.

• Single-Leg Ladder Jumps to 16” Box (3 sets/leg)
→ Single-leg stability + deceleration control.

• RF Elevated BOSU Split Squats (6/leg)
→ Unilateral strength + hip stability for injury prevention.

———

This is what in-season training should look like when the goal is building an athlete — not just getting a workout in 💖

If you try it, tag me✨