RIRLift app icon RIRLift

Exercises

Apple Watch baseball workout: lifting for hitters and pitchers, logged on your wrist

Published November 7, 2026

Apple's Workout app has a Baseball type for practice and games. The strength work is a different session: run it in RIRLift on the Watch, log the weight, reps and reps left for every set, and it is saved to Apple Health as Traditional Strength Training. Below are plans for an off-season position player, a starting pitcher between starts, and a travel-ball weekend in a hotel gym.

  1. Trap Bar Deadlift Quads, Glutes
  2. Dumbbell Lateral Lunge Quads, Glutes, Adductors
  3. Med Ball Rotational Throw Abs
  4. Single-Leg RDL Hamstrings, Glutes
  5. Face Pull Shoulders, Upper Back
  6. Dumbbell Lying External Rotation Shoulders
  7. Landmine Press Shoulders

Rotational power

Throws and jumps that turn the hips and trunk fast, the way a swing and a throw do. Every rep at full speed.

Hip-to-hand rotation

Med Ball Rotational Throw

Abs

The closest lift to a swing: step, turn and throw a ball into a wall. Log the ball's weight and the throws for one side.

How to do it

  1. Stand side-on to a wall in your hitting stance, holding a medicine ball at your back hip.
  2. Load into the back leg as you would before a swing.
  3. Turn the hips hard and throw the ball into the wall.
  4. Catch, reset, and repeat. Train both sides.

Cues

  • Load, then turn
  • Hips lead the arms
  • Throw through the wall

Common mistakes

  • Throwing only with the arms: start with the back hip.
  • Training only your dominant side: do both directions.

Swap for: Med Ball Woodchop, Landmine Rotational Press, Cable Woodchop

Build a session with Med Ball Rotational Throw
Log it in RIRLift

Lower body power

Box Jump

Quads, Glutes, Hamstrings

A few jumps before the heavy lift. Log the reps and step down.

How to do it

  1. Stand a short step from a sturdy box.
  2. Dip into a quarter squat and swing the arms back.
  3. Spring onto the box and absorb the landing quietly.
  4. Straighten up on top, then step back down.

Cues

  • Quick dip
  • Soft landing
  • Step down

Common mistakes

  • Using a box so tall you land in a deep squat: lower the box.
  • Jumping tired: keep sets short.

Swap for: Jump Squat, Lateral Box Jump, Single-Leg Box Jump

Build a session with Box Jump
Log it in RIRLift

Legs and hips

A heavy pull, and lunges in two directions for the stride and the sideways push off the rubber.

Main strength lift

Trap Bar Deadlift

Quads, Glutes

The heaviest lift of the week. Easy on the back and quick to learn.

How to do it

  1. Step into the middle of the hex bar and grip the handles evenly.
  2. Sit the hips back with a flat back and long arms.
  3. Drive through the whole foot until hips and knees lock together.
  4. Lower with control along the same path.

Cues

  • Spread the floor with your feet
  • Flat back
  • Finish tall, don't lean back

Common mistakes

  • Rounding the back to reach the handles: use the raised handles or lower the hips.
  • Turning every set into a max: stop with 2 reps left.

Swap for: Kettlebell Deadlift, Barbell Deadlift, Dumbbell Romanian Deadlift

Build a session with Trap Bar Deadlift
Log it in RIRLift

Squat with a hotel dumbbell

Goblet Squat

Quads, Glutes

One dumbbell at your chest. Log its weight; if the rack runs out, add a set instead.

How to do it

  1. Cup the top end of one dumbbell in both hands and hold it upright at your chest.
  2. Set your feet a bit wider than your hips, toes turned slightly out.
  3. Sit down between your heels until your elbows brush the insides of your knees.
  4. Stand up by pushing the floor away, chest staying tall.

Cues

  • Elbows inside the knees
  • Chest proud the whole way

Common mistakes

  • Letting the heels lift at the bottom: widen your stance or squat to a depth your ankles allow.

Swap for: Dumbbell Front Squat, Front Squat, Leg Press

Build a session with Goblet Squat
Log it in RIRLift

Single-leg strength

Dumbbell Reverse Lunge

Quads, Glutes

Stepping back is easier on the knees than stepping forward. Log the weight in one hand and the reps for one leg.

How to do it

  1. Stand tall with two dumbbells.
  2. Step one foot back and lower until your back knee nearly touches the floor.
  3. Drive through your front foot to return to standing, then repeat on the same side or alternate.

Cues

  • Front shin stays near vertical
  • Push through the front heel

Common mistakes

  • Taking a tiny step so the front knee shoots far past the toes: step back far enough that both knees reach about 90 degrees.

Swap for: Bulgarian Split Squat, Step-Up, Dumbbell Split Squat

Build a session with Dumbbell Reverse Lunge
Log it in RIRLift

Sideways strength

Dumbbell Lateral Lunge

Quads, Glutes, Adductors

The sideways push of a stride toward the plate or off the mound. Log the reps for one side.

How to do it

  1. Hold a dumbbell at your chest and stand with feet together.
  2. Step wide to one side and sit your hips back over that foot.
  3. Keep the trailing leg straight and both feet flat.
  4. Push off the bent leg to return to the start.

Cues

  • Sit back, not down
  • Trail leg straight
  • Push back hard

Common mistakes

  • Letting the bent knee cave in: keep it over the toes.
  • Lifting the heel of the working foot: sit back further.

Swap for: Cossack Squat, Kettlebell Lateral Lunge, Skater Hop

Build a session with Dumbbell Lateral Lunge
Log it in RIRLift

Hamstrings and balance

Single-Leg RDL

Hamstrings, Glutes

A hinge on the landing leg, which takes the whole body at release. Log the reps for one leg.

How to do it

  1. Hold a dumbbell in the hand opposite your standing leg.
  2. Hinge forward while the free leg reaches back.
  3. Lower until your torso is close to parallel with the floor.
  4. Return to tall by pushing the standing hip forward.

Cues

  • Hips square
  • Long line from head to heel
  • Slow lowering

Common mistakes

  • Twisting open at the hip: point the back toes down.
  • Rushing the reps: take two seconds to lower.

Swap for: Dumbbell Romanian Deadlift, Dumbbell B-Stance RDL, Romanian Deadlift

Build a session with Single-Leg RDL
Log it in RIRLift

Shoulder care

The muscles that slow the arm down after every throw. Light weights, slow reps, and never to failure.

Upper back and rear shoulder

Face Pull

Shoulders, Upper Back

A cable to the face with the elbows high. The cable moves in 10 lb steps, so stay in the range longer before it moves.

How to do it

  1. Set a rope on a cable at about head height.
  2. Grip with thumbs toward you and step back.
  3. Pull the rope toward your face, spreading the ends apart beside your ears.
  4. Return slowly and repeat.

Cues

  • Pull the rope apart
  • Elbows high
  • Pause at the face

Common mistakes

  • Leaning back to move more weight: stay upright and light.
  • Pulling to the chest: aim for the face.

Swap for: Band Face Pull, Dumbbell Rear Delt Fly, Reverse Pec Deck

Build a session with Face Pull
Log it in RIRLift

Rear shoulder with a band

Band Face Pull

Shoulders, Upper Back

The travel version of the face pull. Log the reps; when 20 is easy, use a stronger band.

How to do it

  1. Anchor a light band at about head height and hold one end in each hand.
  2. Step back until the band is taut with your arms straight ahead of you.
  3. Pull the hands toward your face, elbows high and out, finishing with your hands beside your ears.
  4. Pause, then return slowly.

Cues

  • Elbows high
  • Hands finish by your ears
  • Pause at the end

Common mistakes

  • Pulling to your chest with low elbows: keep the elbows at shoulder height.
  • Leaning back to move the band: stand tall and use a lighter band.

Swap for: Face Pull, Band Pull-Apart, TRX Face Pull

Build a session with Band Face Pull
Log it in RIRLift

Upper back with a band

Band Pull-Apart

Shoulders, Upper Back

Quick and light, before or after throwing. Log the reps.

How to do it

  1. Grip a light band in front of you, palms down, arms straight.
  2. Spread your arms wide until your hands line up with your shoulders.
  3. Hold for a second with the band against your chest.
  4. Return under control without letting the band snap.

Cues

  • Hands finish level with shoulders
  • Ribs down
  • Control both ways

Common mistakes

  • Arching the back to finish the rep: keep your ribs stacked over your hips.
  • Letting the band snap back: two seconds on the way in.

Swap for: Band Face Pull, Band Scapular Retraction, Dumbbell Rear Delt Fly

Build a session with Band Pull-Apart
Log it in RIRLift

Rotator cuff

Dumbbell Lying External Rotation

Shoulders

On your side with a light dumbbell, turning the forearm up. Log the weight and the reps for one arm.

How to do it

  1. Lie on one side with a very light dumbbell in the top hand and that elbow bent to 90 degrees against your ribs.
  2. Rotate the forearm up toward the ceiling, keeping the elbow on your side.
  3. Pause at the top of your range.
  4. Lower slowly and repeat, then switch sides.

Cues

  • Elbow stays on the ribs
  • Slow down
  • Small weight

Common mistakes

  • Rolling your body back to lift higher: stay stacked on your side.
  • Dropping the weight on the way down: take two seconds.

Swap for: Dumbbell External Rotation, Band Face Pull, Band Pull-Apart

Build a session with Dumbbell Lying External Rotation
Log it in RIRLift

Upper body and trunk

Rows, a press that is easy on the throwing shoulder, and a trunk that resists twisting.

Upper back

One-Arm Dumbbell Row

Lats, Upper Back

A heavy row with the other hand on a bench. Log the weight in one hand and the reps for one arm.

How to do it

  1. Brace one hand and knee on a bench with a flat back.
  2. Hold the dumbbell at arm's length under your shoulder.
  3. Row the elbow back to your hip.
  4. Lower to a full stretch.

Cues

  • Elbow to the hip
  • Shoulder blade moves
  • Torso still

Common mistakes

  • Twisting the torso: keep the shoulders square.
  • Shrugging: lead with the elbow.

Swap for: Seal Row, Single-Arm Cable Row, Inverted Row

Build a session with One-Arm Dumbbell Row
Log it in RIRLift

Pressing, easy on the shoulder

Landmine Press

Shoulders

The bar travels up and forward instead of straight overhead, which is kinder to a throwing shoulder.

How to do it

  1. Wedge one end of a barbell in a landmine or corner and stand square to the free end, feet about shoulder width.
  2. Hold the end of the bar at your upper chest with both hands, elbows under it.
  3. Brace and press the bar up and forward until your arms are straight, letting the shoulder blades move with it.
  4. Lower it back to your chest and repeat.

Cues

  • Reach at the top
  • Ribs down
  • Press on the angle

Common mistakes

  • Arching the lower back: brace harder.
  • Shrugging the shoulder up: let it reach forward instead.

Swap for: Landmine Rotational Press, Push-Up, Single-Arm Dumbbell Shoulder Press

Build a session with Landmine Press
Log it in RIRLift

Pressing anywhere

Push-Up

Chest

The press for the hotel plan. Elevate your feet when sets of 20 come easily.

How to do it

  1. Place your hands slightly wider than your shoulders.
  2. Keep your body straight from head to heels.
  3. Lower until your chest nearly brushes the floor.
  4. Push back up, spreading the shoulder blades at the top.

Cues

  • Body like a plank
  • Elbows at 45 degrees
  • Push the floor away

Common mistakes

  • Hips sagging: squeeze the glutes.
  • Half reps: lower all the way.

Swap for: Push-Up Plus, Incline Push-Up, Flat Dumbbell Press

Build a session with Push-Up
Log it in RIRLift

Trunk that resists twisting

Pallof Press

Abs

Push a cable or band straight out and hold it still. Log the reps for one side.

How to do it

  1. Stand side-on to a cable at chest height, handle at your chest.
  2. Step out until you feel firm pull.
  3. Press the handle out and hold it steady in the middle of your body.
  4. Bring it back in and repeat, then turn around.

Cues

  • Don't let it twist you
  • Ribs down
  • Breathe out on the press

Common mistakes

  • Letting the arms drift to the cable: reduce weight.
  • Leaning away: stay tall.

Swap for: Side Plank, Dead Bug, Landmine Twist

Build a session with Pallof Press
Log it in RIRLift

Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

Off-season position player: three days

Open in the session builder
  • Workouts3× a week
  • Working sets47 a week
  • Per workout~45 min
  • EquipmentMedicine Ball, Trap Bar, Dumbbells, Adjustable Cable +2

It is fall or winter, you hit and throw a few times a week, and you have a full gym for three days.

Two days alternate. Day A is rotational throws, the trap-bar deadlift, reverse lunges, rows and face pulls, 16 working sets. Day B is box jumps, lateral lunges, single-leg RDLs, the landmine press and cuff work, 15 working sets.

Day A: Throw, pull, lunge
ExerciseSets × repsRIRRest
Med Ball Rotational ThrowPer side. 3 × 5 3 1 min
Trap Bar Deadlift2 warm-up sets first 4 × 4–6 2 3 min
Dumbbell Reverse LungePer leg. 3 × 8–10 2 90 s
One-Arm Dumbbell RowPer arm. 3 × 8–12 2 75 s
Face Pull 3 × 12–15 2 1 min

Open Day A: Throw, pull, lunge in the session builder

Day B: Jump, lunge sideways, press
ExerciseSets × repsRIRRest
Box JumpStep down. 3 × 3–5 3 90 s
Dumbbell Lateral LungePer side. 3 × 8–10 2 90 s
Single-Leg RDLPer leg. 3 × 8–12 2 90 s
Landmine PressPer arm. 3 × 8–10 2 90 s
Dumbbell Lying External RotationPer arm. 3 × 12–15 3 45 s

Open Day B: Jump, lunge sideways, press in the session builder

How to run it
Alternate A and B three times a week, on days you hit or throw lightly. Import it, switch to it in My Programs, and its routines show up on the Watch ready to start. Throws and jumps first, then log each lift on the Watch before you rest.
How to progress
Double progression, judged on your weakest set. Lateral lunge with 35 lb dumbbells for 10, 10, 10 on each side tops the 8 to 10 range, so the next session opens at 40 lb for 8. Trap-bar deadlift at 245 lb with a target of 5: you log 6, 6, 5, 5, the weakest set hit 5, so the bar stays and the target becomes 6.
Open in the session builder

Session 2

Starting pitcher: two lifts between starts

Open in the session builder
  • Workouts2× a week
  • Working sets24 a week
  • Per workout~30 min
  • EquipmentTrap Bar, Dumbbells, Adjustable Cable, Resistance Bands

You start every fifth day and want to lift without taking anything off your next outing.

The day after a start is the heavier lift: legs and pulling, no pressing, 13 working sets. Two days later is a short day of cuff and upper-back work with one light leg lift, 11 working sets. Nothing heavy in the two days before you pitch.

A: Day after the start
ExerciseSets × repsRIRRest
Trap Bar Deadlift2 warm-up sets first 3 × 4–6 2 3 min
Dumbbell Reverse LungePer leg. 3 × 8–10 2 90 s
Single-Leg RDLPer leg. 2 × 8–10 2 75 s
One-Arm Dumbbell RowPer arm. 3 × 8–12 2 75 s
Pallof PressPer side. 2 × 10–12 2 1 min

Open A: Day after the start in the session builder

B: Two days after
ExerciseSets × repsRIRRest
Goblet Squat 2 × 8–10 3 90 s
Face Pull 3 × 12–15 2 1 min
Dumbbell Lying External RotationPer arm. 3 × 12–15 3 45 s
Band Pull-Apart 3 × 15–20 2 45 s

Open B: Two days after in the session builder

How to run it
Lift A the day after you start and B two days later. Import it, switch to it in My Programs, and its routines show up on the Watch ready to start. Pick A or B on the Watch by name, so a start that moves a day does not throw off the order.
How to progress
Face pulls move in 10 lb steps on most cables, so you stay in the range longer. At 50 lb for 15, 15, 15, every set is at the top of 12 to 15 and the next session opens at 60 lb for 12. On the cuff work the weight goes up when every set reaches 15; the reps in reserve you log decide how big the step is, and you can override any suggested weight on the Watch; the next one works from what you logged.
Open in the session builder

Session 3

Travel-ball weekend: the hotel gym

Open in the session builder
  • Workouts1× a week
  • Working sets17 a week
  • Per workout~35 min
  • EquipmentDumbbells, Resistance Bands

You are on the road for a tournament, the hotel gym has dumbbells up to about 50 lb, and you packed a band.

One session before the first game or on an off day: legs with dumbbells, pressing and pulling with a band, and the cuff work you would skip on a trip. 17 working sets, all well short of failure, in about 40 minutes.

Hotel session
ExerciseSets × repsRIRRest
Goblet Squat 2 × 10–15 3 75 s
Dumbbell Reverse LungePer leg. 2 × 10–12 3 75 s
Single-Leg RDLPer leg. 2 × 10–12 3 1 min
Push-Up 3 × 10–20 2 1 min
Band Face Pull 3 × 15–20 2 45 s
Dumbbell Lying External RotationPer arm. 2 × 12–15 3 45 s
Band Pull-Apart 3 × 15–20 2 45 s
How to run it
Once on the trip, not the day you pitch. Import it, switch to it in My Programs, and its routines show up on the Watch ready to start. Add the hotel as a gym in RIRLift with what it has, and the Watch offers a swap for anything missing before the session starts.
How to progress
Hotel dumbbells stop early. Goblet squat with the 50 lb dumbbell for 15, 15 tops the 10 to 15 range, and the app will suggest 55 lb next time. If there is none, lift the 50, log what you did and add a set; the next weight is always worked out from what you logged.
Open in the session builder

Make it fit you

Questions

Does Apple Watch have a baseball workout?

Yes. Apple's Workout app lists Baseball, and Softball separately. Lifting sessions logged in RIRLift are saved to Apple Health as Traditional Strength Training.

Do medicine ball throws count as strength training?

Yes. In RIRLift a medicine ball throw is logged as a lift, so a session with throws is saved as Traditional Strength Training.

Should pitchers lift during the season?

Yes, built around the rotation: the heavier lift the day after a start and only light work in the two days before the next one.

Can I follow the plan in a hotel gym?

Yes. The session runs on the Watch with no phone needed, and once you add the hotel as a gym with what it has, the Watch offers a swap for anything missing before you start.