Name: Playbook - RPD Baseball - Low Resistance Lift Day 5
Uploaded: 2023-01-18T00:06:43.925Z
Duration: 45 min
Description: Low Resistance Lift Day 5

- Rotate your arm in a big circle and reach above you as your arm moves behind of your body
- Cup your hand and scoop like you are digging into the ground as your move your arm in front of you

Backward Shoulder Rotation Scoops

- Rotate your arm in a big circle and reach out as far as you can as your arm moves in front of your body
- Cup your hand and scoop like you are digging into the ground as your move your hand back behind you

Forward Shoulder Rotation Scoops

- Throw your arms across your body at the same time alternating which arm cross above the other

Upright Swimmers

- 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

- Reach out with both arms and allow the trunk to rotate while flexing your wrist at your end range of motion
- Hinge at the waist and repeat while keeping your arms on a single plane during rotation

Upright & Bent Over Trunk Rotations

Wall Slides

Arm Care - Daily Disciplines

- 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
- 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

- 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
- Start in a lunge position at the top with either shoulder toward the fence and hold onto both bands. 
- Extend both arms and lower into a lunge. 
- Do not let your trunk rotate as you extend your arms.

Palloff Press Single Leg Lunge

- Clip Position: Middle
- Start with the bands close to your chest. Lift one foot and then extend your arms. 
- Do not let your trunk rotate toward the wall.

Single Leg Palloff Press

- 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

- 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

- Clip Position: High
- Sit down and retract your scaps down, pulling  your arms back.

Seated Face Pulls

- Clip Position: Low
- Start with either shoulder facing the fence. 
- With both hands holding both bands, explode both arm straight from the hip closest toward the fence to the opposite shoulder.

Upward Chops

- Raise the band with a slight bend at the elbow
- Raise until you reach shoulder height or slightly above if tension is light.

Single Arm Lateral Raise

- Clip Position: Low
- Stand with either shoulder facing the fence and attach the band to the foot further from the fence. 
- Lift that foot and swing your foot away from the fence. 
- Focus on using the hip to pull the foot away. 
- Balancing on one foot will work on stabilizing the ankle joint but is not necessary.

Hip Abduction Swings

- Clip Position: Low
- Attach the band to either foot and face away from the fence. 
- Swing or kick your straight leg forward focusing on the hip joint to initiate the movement.

Standing Forward Swings

JBand Circuit

- 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.

Low Resistance Lift Day 5

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