Name: Playbook - RPD Baseball - W5/D2 8/30
Uploaded: 2023-07-23T21:35:36.160Z
Duration: 90 min
Description: W5/D2 8/30

Throw Down Split Stance ISO Hold

Step 180 Pivot Turns

Hinge 180 Turn and Hold

Single Leg Back Hop to Jump Stick

180 Jump Stick Best Drill

Bodyweight Movement

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

- 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

W5/D2 8/30

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/D4 8/25

W4/D5 8/26

W4/D6 8/27

W4/D7 8/28

W5/D1 8/29

W5/D5 9/2

W5/D2 8/30

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