Name: Playbook - RPD Baseball - Lower Half Drills
Uploaded: 2022-12-17T23:33:15.164Z
Duration: 40 min
Description: Lower Half Drills

Glute Bridge to Straight Leg Hamstring Hold

Walk forward and backwards. One pass = one rep.

Glute Walks

- 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: Low
- Attach the band to your ankle and lower into a lunge position. 
- Lift your foot and step sideways and hold for a second. Try to stabilize your foot and ankle when landing. Your whole foot should land at the same time.

Lunge Lateral Taps

- Clip Location: Low
- Place band on ankle and get into a lunge position. 
- Make a quick, short step backward toward the fence and then back to the starting position. 
- Each tap on the ground count as one. Complete 20 reps for one set. (10 back, 10 forward)

Lunge Quick Saggital Taps

Clip Position: Low
- Attach the band to your ankle and lower into a lunge position with either shoulder facing the fence. 
- Make sure the band is on the foot furthest away from the fence. 
- Lift your foot and step sideways and hold for a second. Try to stabilize your foot and ankle when landing. Your whole foot should land at the same time.
- Repeat with your other foot to complete a set. Each rep counts as one.

Lunge Sideways Lateral Taps

- Clip Location: Low
- Place band on ankle and get into a lunge position with either shoulder facing the fence. 
- Make a quick, short step backward toward the fence and then back to the starting position. 
- Each tap on the ground count as one. Complete 20 reps for one set. (10 back, 10 forward)

Lunge Sideways Quick Saggital Taps

JBand Lunge Circuit

Straight Leg Glute Bridge SL Drive

Single Leg 90/90 Progression

Sit Throughs

- Grab the fence and kick one leg back so your chest is facing the ground. 
- Keep your chest down and rotate your hips so that one hip is stacked above the other. 
- Close the hip all the way by rotating it toward the foot on the ground.

Single Leg Hip Stack

Hip Circuit

Single Leg Banded Hamstring Drops

Lower Half Drills

Nick Chapman

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We like the work, we like the program…Thanks Coach Ryan

Thank you coach for the weekend workout ⚾️⚾️⚾️

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Lower Half Drills

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