Name: Playbook - RPD Baseball - Upper Half Focus
Uploaded: 2022-09-02T21:06:34.973Z
Duration: 45 min
Description: Upper Half Focus

- 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

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

Upright Swimmers

- 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

- 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

Wall Slides

Arm Care - Daily Disciplines

- 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

Lunge Wall Turns

Back Circuit

- 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

PVC Over & Back

- 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

- Extend your arms and point your thumbs to the sky. 
- Reach both arms in front of you and push your upper back behind you. 
- Pull the band apart engaging your shoulders.

Small Band Pronated Protraction Pull Aparts

- Extend your arms and point your thumbs to the sky. 
- Pinch your shoulder blades together. 
- Pull the band apart engaging your shoulders.

Small Band Pronated Retraction Pull Aparts

- Extend both arms and pull your hands away from each other creating tension on the band. 
- While maintaining tension raise both arms straight over your head. 
- Keep your core engaged, driving your belly button down toward your glutes. 
- Do not extend your lower back as you raise your arms toward the sky.

Upper Half Focus

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