Name: Playbook - RPD Baseball - W1/D1 8/1
Uploaded: 2023-07-23T21:35:35.889Z
Duration: 75 min
Description: W1/D1 8/1

- 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

Lumbar Decompression

Cat Cows

Static T-Spine Stretch

Windmills

Band Rotations - Lateral

Band Rotations - Frontal

Spinal Health Flow

MB Squat Reach

Side Lunge MB Reach

Split Stance Rotational MB Hugs

Split Stance Rotational Straight Arm MB Holds

Rotational MB Lunge

Medball Series 1

- Start with your toes straight and feet shoulder width. 
- Set your hands together with elbows up as if you were in chest deep water. 
- Imagine that you are not letting the ball get wet as you break your hands to make the throw.

Above Water 90 Turns

- Start in a split stance and move your arm in a Figure 8 or infinity pattern a few times. 
- Feel the swing of the throwing arm forward and back and try to “catch” the momentum on the way back to bring the arm up through the forward throwing motion.

Split Stance Figure 8’s

- Start with toes facing forward. 
- As you bring the ball past your ear, behind your head and down into a 90 degree position, step forward with your front foot. 
- Pause at front foot strike to check that your chest is closed and your arm is around 90 degrees. 
- Throw the ball focusing on a firm front leg.

Forward Facing OH Scap Load

- Start with your front foot back in a lunge position facing perpendicular to your target. 
- Push off your front foot and load into your back hip. 
- Stride forward and throw.

Lunge to Backside Load

- Start in a stretch position and come set. Load the back hip and stride without a leg lift.

Front Leg Balance

Leg Lift to Shuffle

Shuffle Throw

- Start with feet shoulder width apart and hinge at the waist. 
- While hinging start to rotate your hips and plant your feet to throw. 
- Focus on the hips rotating before the upper body.

W1/D1 8/1

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