Name: Playbook - RPD Baseball - Post-Throwing Recovery Templates
Uploaded: 2022-09-10T23:22:57.130Z
Duration: 20 min
Description: Post-Throwing Recovery Templates

Nick Chapman

No off day…just a recovery day. Thanks for the workout

Getting some work in while watching the WBC…Go USA

Thank you coach! Getting in shape for the tournment!

Elijah

Jacob

Post throwing workout three…preparing for Sunday

Choose (1) circuit to complete after throwing

3x30 seconds for holds, 3x10 for drop series

- Step on the band and bring your arm up to shoulder height. Hold your arm there for 30 seconds.

Banded Front Raise Hold

- Step on the band and bring your arm up to your side to shoulder height. Hold your arm there for 30 seconds.

Banded Lateral Raise Hold

- Step on the band and bring your arm up at a 45 degree angle to shoulder height. Hold your arm there for 30 seconds.

Banded 45 Degree Raise Hold

Side Ball Drop

Front Ball Drop

ER Upward Toss

Prone ER 90 Drops

Low Side Plank Soup Cans

Post Throwing - Recovery 1

Band No Moneys

Band Overhead Pull Aparts

Band Pull Aparts

Prone Front Drops

Prone Side Drops

Prone YTV

Post Throwing - Recovery 2

Wall Slides

- 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

Downward Dog Toe Taps

Overhead RDL Swivel

- 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

- Clip Position: Middle
- Stand in a staggered position with chest facing the fence. 
- Pull your arm back and retract your scapula. 
- Use your shoulder to rotate your arm externally 90 degrees without moving your elbow.

Single Arm Scap Retraction ER 90’s

- Start in a side plank and raise the kettlebell up with one hand. 
- Rotate your arm all the way forward and backward to complete a rep. 
- Switch sides after each set.

Post-Throwing Recovery Templates

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