Name: Playbook - Jordan Verdon - Complete warm up catalog
Uploaded: 2024-01-09T21:15:23.288Z
Duration: 25 min
Description: Complete warm up catalog

These warmups are designed to increase functional movement, increase mobility, and gain stability

- Lying flat on your back, bring your feet close to your butt 
- Keeping your shoulder blades flat on the ground, raise you hips into the air while keeping your feet planted in the ground 
- Drive from your hips and glutes

Glute Bridge

- Lying flat on your back, bring your feet close to your butt 
- Keeping your shoulder blades flat on the ground, raise you hips into the air while keeping your feet planted in the ground 
- Drive your single foot into the ground and raise your hips and glutes into the air

Single Leg Glute Bridge

- Keep back flat on the ground
- Extend arms straight over head and bring knees up to 90 degrees 
- Take right arm and left leg and extend them over head and straight out in front (respectively) while keeping other two limbs locked into place 
- Alternate arms and legs until reps are compete 

- 8 REPS EACH SIDE (R/L- L/R)

Dead Bugs

- Rotate towards the leg that is up, following that hand with you eyes as far as you can go 
- Keep your knee straight ahead and foot anchored into the ground 

8 REPS EACH SIDE

Half kneeling Rotations

- Half kneeling (one leg in the ground) 
- Palm up on the leg that is up and you will rotate as far as you can towards the leg that is up following it with your eyes all the way back
- The hand that is palm down acts as an anchor staying straight out in front of you the whole time the other arm is doing the rotations

8 REPS EACH SIDE

Banded rotations

- Keep your core engaged and your back in a neutral position 
- Move side ways keeping knees under hips

Lateral bear crawls

- Lunge to each side keeping foot that isn’t lunging on the ground 
- After you get to your end range of the lunge, reach the MB straight out in front of you
- Press into the ground and repeat the process 

5 EACH LEG

Lateral lunge with MB Reach

- Execute a reverse lunge and as you are in the bottom of the lunge reach the medball overhead before coming back to the top 

5 REPS EACH LEG

Reverse Lunge w/ MB overhead reach

- The ability to hinge your hips (sitting butt back but keeping tight core and vertical shins) is the number 1 thing that most hitters lack the ability to do. 
- The hinge of the hips allows space for our arms to move during the swing. 
- Start with vertical shins and sit your hips back while keeping the PVC on three points of contact (head, upper back, glutes)

PVC Hip Hinge

- Start with hands on PVC pipe. 
- thinking about keeping your chest still while only moving from your pelvis. 
- Gain control over this movement to increase hip/shoulder separation
- Elite throwers and hitters have amazing hip/shoulder separation

PVC Hip Rotations

- Shuffle to the side while swinging your hands over head like you’re doing a moving jumping jack

Lateral shuffle with arm swing

- Skip forward, lifting your lead knee to waist height
- Keeping your back leg straight as you come off your toe
- Continue moving forward alternating legs

A skips

- Keeping legs stiff, rapidly hop up and down without resting in between each jump 
- This is designed to wake up the Central Nervous System and tell the body to start moving fast