Name: Playbook - RPD Baseball - Next Day ROM
Uploaded: 2023-07-23T21:35:35.892Z
Duration: 45 min
Description: Next Day ROM

- Lift your knee and slowly rotate around the hip. Keep the opposite hip pressed toward the wall. 
- Move slowly through each position. One rep should take 20-30 seconds.

Standing Hip CARS

- Kneel on one knee while the kneeling foot is pressed against a wall. 
- Slowly push your hips forward while bringing your upper body into an upright posture. 
- Switch legs before starting the next set.

Single Leg Kneeling Hip Extension

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Lift both arms straight above your head. 
- Squat down while keeping hands behind ears. Allow the band tension to help you.

Shoulder Flexion Squats

Prone YTV

- 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

PVC Over & Back

- 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

Next Day ROM

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