Bunker Athletic Club
Football , Baseball , Strength & Conditioning
Coach
Davis Cheek
This Pre-practice/Pre-game shoulder care routine is meant to aid in your preparation for the violence of the throwing motion. This is meant to be done before every throwing session, no matter how small.
I am a big believer in the benefit of a routine before a game/practice.
I hope this helps you find more good days!
Features1 sessions per week
Must use App app to view and log training
Program Training
Benefits of this program
- Increased longevity
- Routine to take with you on the road
- Increased shoulder health
- Less chance of overuse related injury
Features
Programming 1 day per week
Warm-up routine that you can access from your phone.
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Delivered through TrainHeroic
Equipment
Recommended
Light BandWeighted Ball // no more than 2lbs.
Sample Week
Week 1 of 1-week program
Sunday
Pre-Practice/Game Warm-Up
A1
Banded Internal/External Rotations
2 x 10
A2
Banded Shoulder Press
2 x 10
A3
Band Pull Aparts
2 x 10
A4
Band Overhead Tricep Extension
1 x 20
B1
Wrist/Hand series
1 x 10
B2
Prone Snow Angels
1 x 10 @ 0 lb
C
Goalpost Series
1 x 15
D
Weighted backwards ball throws
1 x 10 @ 2 lb
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