Name: Playbook - RPD Baseball - Internal & External Rotation Series
Uploaded: 2023-07-23T21:35:35.926Z
Duration: 30 min
Description: Internal & External Rotation Series

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

Scap Retraction ER 90’s

PVC Backward Pullovers

Band No Moneys

ER Upward Toss

- Rotate your trunks db swing your arms while bringing one of your hands into a thumbs up position behind your back 
- Stay in rhythm by switching hands as you rotate to each side

IR Trunk Taps

- Make sure your top hand is thumb down and your bottom hand is thumb up with your palm facing away from you 
- Pull up on the PVC with your top hand to gently stretch the anterior (front) shoulder into internal rotation

PVC IR Pull

Internal & External Rotation Series

Thank you coach! Let’s get some tomorrow! ⚾️

Nick Chapman

It was perfect for me to do after throwing three innings

Jacob

Daily Disciplines

Bulletproof Shoulders

Thank you coach for the workout ⚾️ for life

Internal & External Rotation Series

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