Name: Playbook - RPD Baseball - W5/D5 9/2
Uploaded: 2023-07-23T21:35:36.170Z
Duration: 90 min
Description: W5/D5 9/2

- 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
- 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

- 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
- Start in a lunge position at the top with either shoulder toward the fence and hold onto both bands. 
- Extend both arms and lower into a lunge. 
- Do not let your trunk rotate as you extend your arms.

Palloff Press Single Leg Lunge

- Clip Position: Middle
- Start with the bands close to your chest. Lift one foot and then extend your arms. 
- Do not let your trunk rotate toward the wall.

Single Leg Palloff Press

- Clip Position: Middle
- Stand in a staggered position with back facing the fence. 
- Let the band pull your arm back and retract your scapula. 
- Use your shoulder to rotate your arm externally 90 degrees without moving your elbow.

Scap Retraction ER 90’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

- Clip Position: High
- Sit down and retract your scaps down, pulling  your arms back.

Seated Face Pulls

- Clip Position: Low
- Start with either shoulder facing the fence. 
- With both hands holding both bands, explode both arm straight from the hip closest toward the fence to the opposite shoulder.

Upward Chops

- Raise the band with a slight bend at the elbow
- Raise until you reach shoulder height or slightly above if tension is light.

Single Arm Lateral Raise

- Clip Position: Low
- Stand with either shoulder facing the fence and attach the band to the foot further from the fence. 
- Lift that foot and swing your foot away from the fence. 
- Focus on using the hip to pull the foot away. 
- Balancing on one foot will work on stabilizing the ankle joint but is not necessary.

Hip Abduction Swings

- Clip Position: Low
- Attach the band to either foot and face away from the fence. 
- Swing or kick your straight leg forward focusing on the hip joint to initiate the movement.

Standing Forward Swings

JBand Circuit

- 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

- 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

- 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

- Start with your toes straight and feet shoulder width. 
- Set your hands together with elbows up as if you were in chest deep water. 
- Imagine that you are not letting the ball get wet as you break your hands to make the throw.

Above Water 90 Turns

- Start in a split stance and move your arm in a Figure 8 or infinity pattern a few times. 
- Feel the swing of the throwing arm forward and back and try to “catch” the momentum on the way back to bring the arm up through the forward throwing motion.

Split Stance Figure 8’s

- Start with toes facing forward. 
- As you bring the ball past your ear, behind your head and down into a 90 degree position, step forward with your front foot. 
- Pause at front foot strike to check that your chest is closed and your arm is around 90 degrees. 
- Throw the ball focusing on a firm front leg.

Forward Facing OH Scap Load

- 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

- Start in a stretch position and come set. Load the back hip and stride without a leg lift.

Front Leg Balance

Leg Lift to Shuffle

Shuffle Throw

- Start with feet shoulder width apart and hinge at the waist. 
- While hinging start to rotate your hips and plant your feet to throw. 
- Focus on the hips rotating before the upper body.

W5/D5 9/2

More workouts from RPD Baseball