Recovery days are a key fundaMENTAL to maximizing performance and a great opportunity to focus on strengthening our mental game while allowing the body to recover. 

In addition to today’s exercise, depending on the time of the year this may be a day you are also working on baseball specific skills, light cardio, yoga, work, school, etc... so fit it in when you can!

Maybe try to complete today’s mental workout in the morning before you get on with the day, or maybe at the end of the day before bed. 

NOTE: 
Whatever you choose to do, keep the intensity moderate to low on recovery days.

This mental exercise is just a like a physical one. You will get better and stronger over time.

Complete each stretch for about 10-20 seconds each. If some areas are tighter than others and you feel need more attention then extend stretch to 30-40 seconds as needed.

Shoulder Stretch - Arm Across

Tricep/Lat Stretch - Arm Overtop

Body Twist Stretch

Body Circles Stretch

Lower Body Stretch - Legs Apart

Lower Body Stretch - Side To Side Lunge

Butterfly Stretch - Squat

Hip Flexor Stretch

Hollywood Stretch

Lower Body Stretch

Lower Body Stretch - Knee To Chest

Seated Butterfly Stretch

Seated Hamstring Stretch - Feet Apart

Seated Hamstring Stretch - One Leg In

Lying Quad Stretch

Side To Side Stretch

Lower Back Stretch

Calf Stretch

Forearm Stretch - Palm Up

Forearm Stretch - Palm Down

FULL BODY STRETCH

PHASE 1 - WK 2 - DAY 3
Rest & Recovery

PHASE 1 - WK 1 - DAY 1
Chest, Triceps, & Abs

PHASE 1 - WK 1 - DAY 2
Back, Biceps, & Forearms

PHASE 1 - WK 1 - DAY 3
Rest & Recovery

PHASE 1 - WK 1 - DAY 4
Shoulders & Core

PHASE 1 - WK 1 - DAY 5
Legs

PHASE 1 - WK 1 - DAY 6
Cardio, Stretch, & Foam Roll

PHASE 1 - WK 2 - DAY 1
Chest, Triceps, & Abs

PHASE 1 - WK 2 - DAY 2
Back, Biceps, & Forearms

PHASE 1 - WK 2 - DAY 4
Shoulders & Core

PHASE 1 - WK 2 - DAY 3 Rest & Recovery

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