Locked In Performance
Youth Sports, BaseballFeatures
4 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
