Million Dollar Arm
California Strength
Baseball , Functional Training, Softball, General FitnessWelcome to the Cal Strength Million Dollar Arm Program—a 4-week strength training regimen crafted by California Strength and designed specifically for baseball pitchers.
Whether you're a seasoned pitcher looking to elevate your game to the next level or an aspiring athlete seeking a program tailored to the unique demands of baseball, the Million Dollar Arm Program is your ticket to maximizing your potential on the mound. Join us as we delve into a 4-week program strategically designed to optimize your strength and power, enhancing your capabilities as a pitcher.
A1
Floor Angel
1 x 20
A2
Prone Overhead Shoulder Arches
1 x 12
A3
Prone Over and Backs
1 x 15
B1
Stability Ball DB Rotator Cuff Catches
2 x 10
B2
Banded Shoulder IR Behind the Backs
2 x 20
B3
Barbell Overhead Iso Holds
2 x 30
B4
Timed Hangs
2 x 30
C
Plate Grip Endurance Test
1 x 1
D1
Overhead Happy Plate Stability Walk
2 x 20
D2
Weighted Banded Bear Crawl
2 x 2 @ 20
E1
Birddog DB Single Arm Row
3 x 16
E2
Single Arm KB Bottoms Up Press
3 x 20
F1
Banded Russian Twist
2 x 20
F2
DB Deadbug
2 x 20
F3
Side Plank Banded Row
2 x 24
G1
Partner Modified Pigeon Band Pulls
2 x 10
G2
Quadruped Bench Hip Internal Rotation
2 x 20
G3
90/90 Hip Rotations
2 x 8
G4
Rear Foot Elevated Hip Flexor Stretch
2 x 30
A1
Side Lying Thoracic Openers
1 x 6
A2
Side Lying Thoracic Windmills
1 x 5
A3
Bench Thoracic Mobility
1 x 30
A4
Forearm Extensor Stretch
1 x 5 @ 5
A5
Forearm Flexor Stretch
1 x 5 @ 5
B1
Banded Ulnar/Radial Deviations
2 x 30
B2
PVC Pipe Pronation/Supination
2 x 30
C1
Eccentric DB Bicep Curl
3 x 6 @ 5
C2
Overhead Cable Tricep Extension
3 x 12
C3
Banded Reverse Curl
3 x 12
D1
Pallof Lateral Walk Hold
2 x 6
D2
Bosu Ball Hole in One
2 x 3
D3
Landmine Hip Rotation
2 x 8
E1
Dynamic Hamstring Band Stretch
2 x 20
E2
90/90 Hip Mobility Row
2 x 20
E3
Hip Circle Glides
2 x 20
E4
Quadruped Hip Glide Outs
2 x 20
A1
Arm Circles
1 x 10
A2
Prone TYLA's
1 x 10
A3
No Money Pull Aparts
1 x 15
A4
Trampoline Force Pushdowns
1 x 5 @ 5
A5
Trampoline Single Arm Force Pushdowns
1 x 3 @ 5
A6
Banded Scarecrows
1 x 12
B1
Landmine Single Arm Split Press
2 x 10
B2
Banded Thrower's Acceleration
2 x 6
C1
Banded Alternating Arm Flutters
2 x 3 @ 10
C2
Bench Ball Catches
20, 30
D1
KB Bottoms Up SA Bench Press
2 x 16
D2
Pull Up 3-Position ISO Hold
2 x 3 @ 5
D3
Partner Banded Face Pull to OH Press
2 x 10
D4
Single Arm Farmers Carry
2 x 60
E1
Half Kneeling Pallof Up N Down Holds
2 x 12
E2
Split Stance Medball Side Toss
2 x 12
E3
Plank Plate Crossover
2 x 30
F1
Standing Hip CARs
2 x 12
F2
Hip Airplane Rotations
2 x 20
F3
Foam Roll Hip Internal Rotation
2 x 20
F4
Headphone Thoracic Rotation
2 x 20
Matthew Esparza
Experienced athletic Performance coach with experience training Olympic, Professional, Collegiate, High School Athletes with the intention to help his athletes get to the next level or keep them at the highest level. Looking to continuously support his athlete and help them achieve their goals on the field.
Become a Cal Strength Athlete and find out just how good you could be.
Get Million Dollar Arm
