Name: Playbook - RPD Baseball - W2/D2 8/9
Uploaded: 2023-07-23T21:35:36.076Z
Duration: 45 min
Description: W2/D2 8/9

- 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

- Squat down and take one arm up past your ear at a time. Try and maintain heel contact with the ground and your chest facing forward.

Single Arm Shoulder Flexion Squat

Quadruped Lumbar Tilts

Downward Dog Toe Taps

Overhead RDL Swivel

Recovery Series 1

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

Band No Moneys

Band Overhead Pull Aparts

Band Pull Aparts

Front Ball Drop

Side Ball Drop

Prone Front Drops

Prone Side Drops

Prone YTV

Post Throwing - Recovery

W2/D2 8/9

8/31

W1/D1 8/1

W1/D2 Day 2

W1/D3 Day 3

W1/D4 Day 4

W1/D5 Day 5

W1/D6 Day 6

W1/D7 Day 7

W2/D1 8/8

W2/D3 8/10

W2/D4 8/11

W2/D7 8/14

W3/D1 8/15

W3/D2 8/16

W3/D3 8/17

W3/D4 8/18

W4/D3 8/24

W4/D4 8/25

W4/D5 8/26

W4/D6 8/27

W4/D7 8/28

W5/D1 8/29

W5/D2 8/30

W5/D5 9/2

W2/D2 8/9

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