Name: Playbook - RPD Baseball - W1/D5 10/5 Recovery
Uploaded: 2023-07-23T21:35:35.911Z
Duration: 100 min
Description: W1/D5 10/5 Recovery

1. JBands
2. Wrist Weights (if available)
3. Band Series
4. Plyoball Series

- Clip Position: Middle
- Hold bands in both hands and have both arms at 90 degrees. 
- Pull both scaps back and rotate both arms at the shoulders pulling the hands away from the fence.

90 Degree Scap Pull Rotations

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

Bent Single Arm Alternating Row

- Lift both arms straight above your head. 
- Squat down while keeping hands behind ears. Allow the band tension to help you.

Shoulder Flexion Squats

- Clip Position: Middle
- Throw both hands back at the same time and then return to neutral.

Skiers

- 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

- 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

- Start with arms by your side with thumbs facing forward. 
- Lift both arms to shoulder height with thumbs up. 
- Tuen your thumbs inward facing down and lower your arms.

Wrist Weight Pronation Swings

- Start with hands at your waist. Lift and extend your arms out in front of you. 
- Let your arms swing to either side of you while pronating your wrists. Let your scaps pull your arms backward. 
- Return to the same starting position with neutral wrists.

Wrist Weight Pronation Swimmers

- Start with arms extended and hands at shoulder height. 
- Flutter your arms up and down as you move them to the side of your body. Keep hands at shoulder height. 
- Return them back to the starting position to complete a rep.

Wrist Weight Flutter T’s

Band Overhead Pull Aparts

- Stand up straight with arms extended. 
- Pull the band to tension bringing one hand down toward your hip and the other hand remaining in place. 
- Alternate each rep.

Band Pull Apart X’s

Band No Moneys

- Start on your back knee and reach out toward your front toe. 
- Drive your front foot into the ground and throw your arm back through your throwing arm slot. 
- Keep the back of your hand facing the wall and release the ball. Make sure to rotate your trunk and have your eyes see the ball hit the wall. 
- Do not worry about catching the ball.

Plyo Ball Kneeling Reverse Throws

- Start with your throwing shoulder toward the wall. 
- Bend your arm with pal facing down and bring the ball past your ear. 
- Retract your scap and have the ball face the back of your head. 
- Keep retracting your scap and bring your throwing arm down to a 90 degree angle. 
- Rotate the hips toward the wall, then the trunk, followed by actively throwing your shoulder. 
TIP: The ball should hit up and to the side based on throwing hand. Imagine your belly button rotating toward the wall before your chest.

Plyo Ball Pivot Pick

Throwing - Warmup

Keep throwing intent around 30-50% Effort.

- Start in a split stance with chest closed. 
- Load your back scap first followed by your front scap. 
- Feel this rhythm a few times before throwing. 
- As your front scap starts to retract bring your throwing arm up into a 90 degree movement to make the throw.

Alternating Scap Loads

- Start in a split stance and tap your glove to create rhythm before your arm swing and pickup phase into release.

Split Stance Glove Tap

- 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

Backwards Walking Throws

Forward Walking Throws

- Place your back foot perpendicular to your target and then lift your leg before going into your stride.

Walking Windup

Throwing - Recovery

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-Throw Recovery

T-Spine Clams

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips sitting back and down 
- Tap the floor and lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

Bodyweight Single Leg Deadlift

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

Single arm dumbbell row

- 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.

W1/D5 10/5 Recovery

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