Name: Playbook - RPD Baseball - W4/D4 8/25
Uploaded: 2023-07-23T21:35:36.124Z
Duration: 30 min
Description: W4/D4 8/25

- 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

- 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

- 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

W4/D4 8/25

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/D2 8/9

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/D5 8/26

W4/D6 8/27

W4/D7 8/28

W5/D1 8/29

W5/D2 8/30

W5/D5 9/2

W4/D4 8/25

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