Name: Playbook - RPD Baseball - 9/30 Session
Uploaded: 2022-10-07T23:46:29.299Z
Duration: 30 min
Description: 9/30 Session

Downward Dog Toe Taps

High Plank Scap Pinch

Hinge 180 Turn and Hold

- Start with feet shoulder width apart and hinge at the waist. 
- While hinging start to rotate your hips and plant your feet to throw. 
- Focus on the hips rotating before the upper body.

Hinge 180’s

Warmup

Keep throwing intent around 30-50% Effort.

- Start in a split stance with chest closed. 
- Load your back scap first followed by your front scap. 
- Feel this rhythm a few times before throwing. 
- As your front scap starts to retract bring your throwing arm up into a 90 degree movement to make the throw.

Alternating Scap Loads

- Start in a split stance and tap your glove to create rhythm before your arm swing and pickup phase into release.

Split Stance Glove Tap

- Start with your front foot back in a lunge position facing perpendicular to your target. 
- Push off your front foot and load into your back hip. 
- Stride forward and throw.

Lunge to Backside Load

Backwards Walking Throws

Forward Walking Throws

- Place your back foot perpendicular to your target and then lift your leg before going into your stride.

Walking Windup

Throwing - Recovery

Wall Slides

- Start in a push-up position and lower your head, then stomach, then hips toward the group. Raise your chest up while supporting yourself with your arms. 
- Push into the ground with your arms and take your chest toward your knees. Breathe for a second before starting the next rep.

Seal to Yoga Push-up

Overhead RDL Swivel

- Start in a push up position. 
- Lift one arm up toward the sky and slowly move your hand back and place it on your lower back. 
- Bring your arm back through the same movement to the beginning position. 
- Feel free to switch arms after each rep.

Single Arm Plank YTV

- Clip Position: Middle
- Stand in a staggered position with chest facing the fence. 
- Pull your arm back and retract your scapula. 
- Use your shoulder to rotate your arm externally 90 degrees without moving your elbow.

Single Arm Scap Retraction ER 90’s

- Start in a side plank and raise the kettlebell up with one hand. 
- Rotate your arm all the way forward and backward to complete a rep. 
- Switch sides after each set.

9/30 Session

More workouts from RPD Baseball