Name: Playbook - RPD Baseball - Lift Day 3
Uploaded: 2023-01-18T00:06:43.915Z
Duration: 30 min
Description: Lift Day 3

KB Goblet Squat - Tension Basics

KB Deadlift - Tension Basics

Hinge Pattern - Tension Basics

Pushup - Tension Basics

Daily Tension - 3 Rounds

Low Elbow Plank

- Start in a push-up position with your hands narrow under your chest. 
- Place your hands wider one at a time and then back to the starting position. Keep your core engaged and back straight.

Plank Lateral Hand Taps

Low Elbow Side Planks

- Start in a push-up position. 
- Walk your hands forward and back alternating one at a time. 
- Limit trunk rotation by keeping your core tight and engaged.

Plank Forward Hand Walks

- 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

- 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.

Side Plank Single Arm KB Rotations

Use a 6-8lb Medball. Complete 2 sets for each exercise.

Seated Crossover MB Rotations

Overhead MB Shoulder Flexion Squat

MB Heiden Jumps

MB Heiden Jump Stick

Standing Overhead MB Wall Throw

MB Chest Press

Medball Series 2

- 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

- 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.

Lift Day 3

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