Name: Playbook - RPD Baseball - Day 1
Uploaded: 2023-07-23T21:35:35.892Z
Duration: 60 min
Description: Day 1

High Knees

Butt Kicks

Heel Swipes

Quad Pull to Knee Hug

A Skip

B Skip

Spider-Man Forward Lunges w/ Twist

Backward Lunge w/ Reach

Single Leg Hop Forward/Backward

- Hop down and back with the same foot facing the same direction. 
- Switch feet and repeat.

Lateral Single Leg Hops

Carioca

Open Gates

Side Shuffles

Bear Crawl

Backward Bear Crawl

Broad Jump No Pause

Broad Jump w/ Pause

Dynamic Warmup

Complete each exercise. Test 60 seconds between rounds. 3 Sets for each exercise.

Static T-Spine Stretch

- 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

Windmills

Cat Cows

Lumbar Decompression

Quadruped Lumbar Tilts

Band Rotations - Frontal

Band Rotations - Lateral

Spinal Mobility Flow - 3 Rounds

KB Goblet Squat - Tension Basics

KB Deadlift - Tension Basics

Hinge Pattern - Tension Basics

Pushup - Tension Basics

Daily Tension - 3 Rounds

MB Squat Reach

Side Lunge MB Reach

Split Stance Rotational MB Hugs

Split Stance Rotational Straight Arm MB Holds

Rotational MB Lunge

Medball Series 1

Day 1

Day 3

Day 5

Day 7

Day 1

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