Name: Playbook - RPD Baseball - 8/19 Session
Uploaded: 2022-09-02T20:10:54.357Z
Duration: 30 min
Description: 8/19 Session

- Rotate your arm in a big circle and reach above you as your arm moves behind of your body
- Cup your hand and scoop like you are digging into the ground as your move your arm in front of you

Backward Shoulder Rotation Scoops

- Rotate your arm in a big circle and reach out as far as you can as your arm moves in front of your body
- Cup your hand and scoop like you are digging into the ground as your move your hand back behind you

Forward Shoulder Rotation Scoops

Downward Dog Toe Taps

Low Plank Scap Pinches

- Squat down and take one arm up past your ear at a time. Try and maintain heel contact with the ground and your chest facing forward.

Single Arm Shoulder Flexion Squat

- Keep your legs straight and grab onto your toes. 
- While holding your feet, go into a squat position. 
- Keep holding your feet and return to a standing position. Release your hands to complete the rep.

Squat to Stand

- Kneel down and sit your glutes back on your heels. Make sure to keep the flutes touching your heels with your feet flat to limit lumbar spine movement. 
- Take one arm and reach underneath the other arm and the rotate back up toward the sky. 
- Follow your hand with your eyes for each rep.

Kneeling T-Spine Rotations

ISO Lunge Hold

- Start with your toes straight and feet shoulder width. 
- Set your hands together with elbows up as if you were in chest deep water. 
- Imagine that you are not letting the ball get wet as you break your hands to make the throw.

Above Water 90 Turns

Backwards Walking Throws

Forward Walking Throws

- Start with toes facing forward. 
- As you bring the ball past your ear, behind your head and down into a 90 degree position, step forward with your front foot. 
- Pause at front foot strike to check that your chest is closed and your arm is around 90 degrees. 
- Throw the ball focusing on a firm front leg.

8/19 Session

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