AM Day 2

TRX Row                       TRX Lateral Squat         Split Squat Jump                       Plank Pushup       RFESS       1 Arm Row    ...
Continue reading »

AM Day 1

Power Step Up         Walkout           Band Pullaparts         Pallof Press         Goblet Squat         Chest Supported Row           Alt DB Press           Reverse...
Continue reading »

AM Warm Up

Foam Roll  1 Quads 30 sec per               2 Calves 30 sec per           3 Lats 30 sec per           4 Glutes 30 sec per           Stretch 1 1/2 Kneeling...
Continue reading »

Eccentric Exercises

These exercises place an emphasis on the eccentric part of each lift which is when you are lowering the weight along with graveity.  You need to lower the weight under control.   Lateral Overload Jumps           Eccentric Box Jump          ...
Continue reading »

Band Resisted Trap Bar Deadlift

The Band Resisted Trap Bar Deadlift This is a great exercise that teaches you how to continuously accelerate the bar starting from a dead stop at the bottom while challenging you through the entire range of motion.  As you lift the bar the band is stretched adding more...
Continue reading »

Post Pitching/Pen Workout

Here is the workout that you need to perform after you pitch or throw a pen. Here are some notes: if you can do the workout the same day as you pitch this is even better because it gives you  a longer time to recover.  It is tough...
Continue reading »

Throwing Velocity Testing

Complete the following to velocity tests to get a full profile of your throwing ability.  This test is only to be done when you have been throwing for at least 2-3 weeks on a regular basis of at least 3 times per week with high intensity.  After a...
Continue reading »

Soft Tissue Warm Up

Here is the first thing you need to do when you get into the gym.  This massage to your muscles will warm them up by increasing blood flow while preparing them for the workout ahead.  Even if you aren’t going to workout this circuit is great to do...
Continue reading »

Hip Interal Rotation Resources

Hip Internal Rotation Assessment – have your place knees in the same place by rolling up a towel in between them.  Keep your hips on the ground – to try to get more your body will want to arch your lower back so keep your abs braced very...
Continue reading »

End of Summer Program: Weight Room #1

The goal here is to get good a couple of really important exercises to improve and increase our muscles ability to produce power by enhancing strength. Order Drill/Exercise : Sets : Reps/distance A1 Goblet squat : 4 : 6 A2 DB Row : 4 : 8 B1 pushup...
Continue reading »