Name: Playbook - RPD Baseball - No Equipment Body Flow
Uploaded: 2023-07-23T21:35:35.852Z
Duration: 20 min
Description: No Equipment Body Flow

Get a sweat going and increase blood flow throughout the body with this body weight movement series. Perform this circuit before throwing.

- 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

- 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

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

Upright Swimmers

- 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

Shoulder Circuit

- Keep your legs straight and grab onto your toes. 
- While holding your feet, go into a squat position. 
- Keep holding your feet and return to a standing position. Release your hands to complete the rep.

Squat to Stand

- 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.

Kneeling T-Spine Rotations

- 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

High Plank Scap Pinch

Low Plank Scap Pinches

- Keep your arm bent and take it back behind your head before moving it forward and down to the side of your body.

90 Degree Forward Shoulder Circles

- Bend your arm and bring your hand past your ear and behind your head. 
- Once the ball is facing your head, extend your arm out behind you as far back as you can before scooping it back forward.

No Equipment Body Flow

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