Name: Playbook - RPD Baseball - Day 2 - Recovery
Uploaded: 2022-09-19T23:02:23.786Z
Duration: 60 min
Description: Day 2 - Recovery

1. JBands
2. Wrist Weights (if available)
3. Band Series
4. Plyoball Series

- Clip Position: Middle
- Hold bands in both hands and have both arms at 90 degrees. 
- Pull both scaps back and rotate both arms at the shoulders pulling the hands away from the fence.

90 Degree Scap Pull Rotations

- Retract the right scap and hold. Now retract the left scap. Release the right scap and then the left scap.

Bent Single Arm Alternating Row

- Lift both arms straight above your head. 
- Squat down while keeping hands behind ears. Allow the band tension to help you.

Shoulder Flexion Squats

- Clip Position: Middle
- Throw both hands back at the same time and then return to neutral.

Skiers

- Clip Position: Low
- Face the fence and bring your arms up and back as high and as far out as you can creating a “Y”. 
- Use your scaps to pull back the arms and hold for a second before releasing back to neutral.

Straight Arm Scap Retraction Y’s

- Clip Position: Middle
- Face away from the fence. 
- Bring your arms to shoulder height and close your arms until your hands are about to touch.

Straight Arm Shoulder T’s

- Start with arms by your side with thumbs facing forward. 
- Lift both arms to shoulder height with thumbs up. 
- Tuen your thumbs inward facing down and lower your arms.

Wrist Weight Pronation Swings

- Start with hands at your waist. Lift and extend your arms out in front of you. 
- Let your arms swing to either side of you while pronating your wrists. Let your scaps pull your arms backward. 
- Return to the same starting position with neutral wrists.

Wrist Weight Pronation Swimmers

- Start with arms extended and hands at shoulder height. 
- Flutter your arms up and down as you move them to the side of your body. Keep hands at shoulder height. 
- Return them back to the starting position to complete a rep.

Wrist Weight Flutter T’s

Band Overhead Pull Aparts

- Stand up straight with arms extended. 
- Pull the band to tension bringing one hand down toward your hip and the other hand remaining in place. 
- Alternate each rep.

Band Pull Apart X’s

Band No Moneys

- Start on your back knee and reach out toward your front toe. 
- Drive your front foot into the ground and throw your arm back through your throwing arm slot. 
- Keep the back of your hand facing the wall and release the ball. Make sure to rotate your trunk and have your eyes see the ball hit the wall. 
- Do not worry about catching the ball.

Plyo Ball Kneeling Reverse Throws

- Start with your throwing shoulder toward the wall. 
- Bend your arm with pal facing down and bring the ball past your ear. 
- Retract your scap and have the ball face the back of your head. 
- Keep retracting your scap and bring your throwing arm down to a 90 degree angle. 
- Rotate the hips toward the wall, then the trunk, followed by actively throwing your shoulder. 
TIP: The ball should hit up and to the side based on throwing hand. Imagine your belly button rotating toward the wall before your chest.

Plyo Ball Pivot Pick

Throwing - Warmup

- Start in a prone position with straight arms and legs. 
- Lift both your legs and arms/chest off of the ground and hold for 3 seconds.

Supermans

- 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

- Clip Position: Middle
- Extend both arms and reach out as if you were setting something on a shelf with both hands. 
- Feel the scaps work forward up and around the rib cage. 
- Return back to a neutral position to complete each rep.

Protraction Reaches

- 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

Lunge Wall Turns

Back Circuit

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

- 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.

Day 2 - Recovery

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