Name: Playbook - RPD Baseball - W4/D1 8/22
Uploaded: 2022-09-19T21:52:19.738Z
Duration: 90 min
Description: W4/D1 8/22

- 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 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 in a reverse split stance and go through the same arm action as a pivot pick. 
- Bring your arm back, around your head, and down into a 90 degree angle while retracting your scap. 
- Throw your shoulder forward to release the ball with fingers pointing toward the sky at release.

Reverse Split Stance Plyo Ball Picks

Plyo Ball 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

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell Front Squat

Kettlebell Bulgarian Split Squat

Kettlebell RDL

Try to minimize front ankle movement and keep your heel connected to the ground. If you lack ankle mobility, move your front foot back slightly.

W4/D1 8/22

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