Locked In Performance

Youth Sports, Baseball
Coach
Alan Burr

Features
4 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 4-week program
Sunday
Total Body Lift

A1

Seated Spinal CAR's

1 x 1:00

A2

90/90 Hip ER PAIL/RAIL

1 x 4:00

A3

90/90 Hip CAR's

1 x 6

B1

BW Squat Jump

3 x 5

B2

Standing Shoulder CAR's

2 x 6

C1

Trap Bar Deadlifts

8, 5, 3, 3, 3

C2

MB Shotput

3 x 5

D1

DB RDL

3 x 6

D2

1/2 Kneeling Adductor PAILS Only

2 x 0:45

E1

Chest-Supported DB Row

3 x 8

E2

Reverse Crunch

2 x 10

F1

Yoga Push-Up

2 x 10

F2

Front Plank

2 x 0:30

G1

Standing Hip CAR's

1 x 6

G2

Standing Shoulder CAR's

1 x 6

Monday
Recovery Day

A1

Quadruped Hip CARs

1 x 6

A2

Dynamic Isometric Hip External Rotation, Progressive Tissues

1 x 4:00

A3

Standing Hip CAR's

1 x 6

B1

Elbow CAR’s

1 x 6

B2

Elbow Pronation PAIL Only

1 x 4:00

B3

Banded Elbow CARs

1 x 6

C

Zone 2 Cardio

1 x 15:00

Tuesday
Total Body Lift

A1

Kneeling Spinal CAR's

1 x 1:00

A2

90/90 Hip IR PAILS/RAILS

1 x 4:00

A3

90/90 Hip CAR's

1 x 6

B1

NCM Broad Jump

3 x 5

B2

Standing Shoulder CAR's

2 x 6

C1

KB swings

5 x 5

C2

SL MB Slam

3 x 10

D1

DB SL Elevated Glute Bridge

3 x 12

D2

1/2 Kneeling Hip Extension PAIL Only

2 x 1:30

E1

1-Arm DB Row

3 x 16

E2

Side Plank

2 x 0:40

F1

Single Arm DB Bench

2 x 20

F2

Hanging Knee Raise

2 x 10

G1

Side Lying Hip CAR's

1 x 6

G2

Quadruped Hip CAR's

1 x 6

Wednesday
Recovery Day

A1

Quadruped Hip CARs Standing or Bench Version

1 x 6

A2

Dynamic Isometric Hip Internal Rotation in Lunge

1 x 4:00

A3

Side Lying Hip CARs

1 x 6

B1

Quadruped Shoulder CAR's

1 x 6

B2

Sleeper Internal Rotation PAIL Only

1 x 4:00

B3

Prone Shoulder CAR's

1 x 6

C

Zone 2 Cardio

1 x 15:00

In-Season Baseball Performance