Performance Lab of California
Features
7 sessions per week
Must use App app to view and log training
Program Training
A
Quadruped Shoulder Circles
3 x 20
B
Dowel Pass-Throughs
3 x 10
C
Dowel Anterior & Posterior Stretch
2 x 30
D
Dowel Posterior Upright Row
3 x 10
E
Wall Slides
3 x 10
F1
Big Arm Circles
3 x 10 @ 5 lb
F2
Anterior Delt Raise
3 x 10 @ 5 lb
F3
DB Lateral Raise
3 x 10 @ 5 lb
F4
Weighted Internal Rotation
3 x 10 @ 5 lb
G
15 yard throws
1 x 15
H
25 yard throws
1 x 10
I
35 yard throws
1 x 10
J
45 yard throws
1 x 10
K
Max distance throws
1 x 5
L
Cool down
1 x 1
A
Qb Footwork Drill 1
2 x 1:00
B1
High Plank
1 x 90
B2
Fingertip Push up
1 x 50
B3
Drills to Improve Mechanics
1 x 20
B4
Reverse Scorpion Stretch
1 x 20
B5
Scorpion Stretch
1 x 20
B6
20 Throws
1 x 20
C
QB Footwork Drills 2
1 x 20
D1
High Plank
1 x 90
D2
Fingertip Push up
1 x 50
D3
Drills to Improve Mechanics
1 x 20
D4
Reverse Scorpion Stretch
1 x 20
D5
Scorpion Stretch
1 x 20
D6
20 Throws
1 x 20
E
Cool down
1 x 1
A
Band External Rotation
3 x 20
B
Overhead External Rotation
3 x 10
C
External Rotation Stretch
2 x 10
D
Resistance Band Standing External Rotation at 90 Degrees
3 x 10
E
Pizza Pies
3 x 15
F
Handstand with Back Against Wall
1 x MAX
G
Lateral Jump to Med Ball Throw
3 x 10
H
Straight Med Ball Toss
3 x 10
I
4 Way Ankle Exercise
3 x 8
J
Ankle Jumps
3 x 20
K
Prone Scorpion
1 x 10
L
25 Throws Max Velocity
1 x 25
M
Cool down
1 x 1
A
Scapular Retractions
3 x 10
B
Big Arm Circles
3 x 10
C
Lying Thoracic Extension
2 x 10
D
Banded Scapular Retractions/Protractions
3 x 15
E
Band Overhead Pull Apart
3 x 10
F
HORIZONTAL ADDUCTION
3 x 12 @ 5 lb
G
Elevated Shoulder Press
3 x 25
H1
Plank Shoulder Taps
3 x 50
H2
Bicycle Triple Tap
3 x 60
H3
Lateral Leg Lift
3 x 50
I
Plank Hip Dips
3 x 2:00
J
25 yard throws
1 x 15
K
35 yard throws
1 x 15
L
45 yard throws
1 x 10
M
Max distance throws
1 x 10
N
Cool down
A
Reach Roll Lift
2 x 10
B
Weighted Overhead Press
2 x 10 @ 5 lb
C
Weighted Internal Rotation
2 x 10 @ 5 lb
D
External Rotation Stretch
2 x 5 @ 10 lb
E
Big Arm Circles
2 x 10 @ 5 lb
F
Banded External Rotation
2 x 12
G
Band External Rotation
2 x 12
H
Thoracic Extension
2 x 12 @ 5 lb
I
Weighted Thoracic Rotation
2 x 10 @ 10 lb
J
HORIZONTAL ADDUCTION
2 x 10 @ 5 lb
K
DB Overhead Tricep Extension
2 x 15 @ 25 lb
L
Lateral Leg Lift
2 x 25
M
Plank Hip Dips
2 x 25
N
Cool down
1 x 1
A
Qb Footwork Drill 4
2 x 0:30
B1
High Plank
1 x 90
B2
Fingertip Push up
1 x 50
B3
Drills to Improve Mechanics
1 x 20
B4
Reverse Scorpion Stretch
1 x 20
B5
Scorpion Stretch
1 x 20
B6
20 Throws
1 x 20
C
QB Footwork Drills 3
2 x 0:30
D1
High Plank
1 x 9
D2
Fingertip Push up
1 x 50
D3
Drills to Improve Mechanics
1 x 20
D4
Reverse Scorpion Stretch
1 x 20
D5
Scorpion Stretch
1 x 20
E
Scorpion Stretch
1 x 20
F
20 Throws
1 x 20
G
Cool down
1 x 1
A
Retest Throwing Distance
1 x MAX
