Name: Playbook - RPD Baseball - Upper Body
Uploaded: 2023-07-23T21:35:35.934Z
Duration: 20 min
Description: Upper Body

- 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.

90 Degree Backward Shoulder Circles

- 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

- Clip Position: Middle
- Face away from the fence. 
- Bring your arms to shoulder height and close your arms until your hands are about to touch.

Straight Arm Shoulder T’s

- Extend your arms with thumbs up and pull hands away from each other creating tension on the band. 
- Bring hands in to relax band tension to complete a rep.

Small Band Pronated Neutral Pull Aparts

Shoulder Circuit

- Start in a prone position with straight arms and legs. 
- Lift both your legs and arms/chest off of the ground and hold for 3 seconds.

Supermans

- 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

- Clip Position: Middle
- Extend both arms and reach out as if you were setting something on a shelf with both hands. 
- Feel the scaps work forward up and around the rib cage. 
- Return back to a neutral position to complete each rep.

Protraction Reaches

- 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

Straight Leg Single Arm Trunk Rotations

Back Circuit

Low Plank Scap Pinches

High Plank Scap Pinch

- Clip Position: Low
- Face the fence and bring your arms up and back as high and as far out as you can creating a “Y”. 
- Use your scaps to pull back the arms and hold for a second before releasing back to neutral.

Straight Arm Scap Retraction Y’s

- Retract the right scap and hold. Now retract the left scap. Release the right scap and then the left scap.

Upper Body

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