Name: Playbook - RPD Baseball - Lower Half Focus
Uploaded: 2022-08-30T23:57:40.935Z
Duration: 60 min
Description: Lower Half Focus

Throw Down Split Stance ISO Hold

Step 180 Pivot Turns

Hinge 180 Turn and Hold

Single Leg Back Hop to Jump Stick

180 Jump Stick Best Drill

Bodyweight Movement

- 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

Single Leg MB RDL

MB Heiden Jumps

Forward Split Stance MB Counter Rotation Push

Jump Back Rotational MB Push

Walking 180 MB Push

Medball Circuit

Lower Half Focus

Upper Half Focus

Pitching Movement & Flow

Day 1 - Long Toss

Day 2 - Recovery

Day 3 - Bullpen

Day 4 - OFF Throwing

Day 6 - Game Day

Day 5 - Recovery

Day 7 - Recovery (Post Game)

Lower Half Focus

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