Bodyweight

Active Prep 6

Total Body Foam Roll/Lax Ball Mobility x10min Bird Dogs x5/side Inchworms with Hand Walk-Back x5 10yards each: Lunge, Elbow to Ankle with Rotation Backwards Hamstring Sweeps Hip Openers (Forward & Backwards) Lateral Lunge Lateral Shuffle 2x 15 yard buildups (5 yard jog, 5 yard run, 5 yard sprint)

Sprint - 30 Yards

@ 30

Box Jump

3 x 5

MB Split Stance Overhead Throw

3 x 8 @ 4 lb

Front Rack Reverse Lunge - Barbell

5 x 3 @ 40, 50, 55, 60, 65 %

Chin-Up

4 x 5

DB Floor Press

3 x 5

Lateral Band Walk

3 x 40

Side Plank with Top Leg Lift

3 x 20

Bodyweight

Throwing Prep 1

In Place x3/side: Reverse Lunge with Overhead Reach Elbow to Ankle with Rotation Cossack Squat 10yds each: Hip Openers/Gates (Forward & Backward) Carioca (Both Ways) Lateral Shuffle (Both Ways) 10 Reps: Low Pogos High Pogos 10yd Sprint x3 Chain Breakers x5s Shark Attacks x5s Arm Circles 3s each (Small, Medium, Large) (Forward & Backward) Trunk Twists x10s

In the J-Band Perturbation series we get to our end range of each position and pulse in a 3-6 inch window for 5s each: Our focus is on contracting and relaxing our muscles & moving quickly within this window. T Perturbation Y Perturbation I Perturbation Row Perturbation ER Perturbation Overhead Press Perturbation Push Perturbation Tricep Extension Perturbation T Pull Perturbation IR Perturbation

Catch Play - Baseball

Half Kneeling Separation Throw - Baseball

1 x 6

Roll In Throw - Baseball

1 x 6

Depth Drop Throw - Baseball

1 x 6

Momentum Separation Throw - Baseball

1 x 6

Quick Picks - Baseball

1 x 6

Skip Pulldown Throw - Baseball

1 x 6

Downhill Throw From Stretch - Baseball

1 x 6

Arm-Care 3

Banded Hip Abduction 2x30s/side Banded Hip Adduction 2x30s/side Quadruped Hip CARs x5/direction each Down-Dog 2x30s Lat Stretch 2x30s/side Scap CARs x5/direction 90/90 Wall Slides x10

Bodyweight

Active Prep 6

Total Body Foam Roll/Lax Ball Mobility x10min Bird Dogs x5/side Inchworms with Hand Walk-Back x5 10yards each: Lunge, Elbow to Ankle with Rotation Backwards Hamstring Sweeps Hip Openers (Forward & Backwards) Lateral Lunge Lateral Shuffle 2x 15 yard buildups (5 yard jog, 5 yard run, 5 yard sprint)

Sprint - 30 Yards

@ 30

Skaters

3 x 6

Perp Step-In Shotput

3 x 8 @ 6 lb

Trap Bar Deadlift

5 x 5 @ 40, 50, 55, 60, 65 %

Athletic Base SA Press - Landmine

4 x 5

Bent Over Row

3 x 5

DB Lateral Step-Up

3 x 5

HK Anti-Rotation Hold - Band

3 x 30

Bodyweight

Throwing Prep 1

In Place x3/side: Reverse Lunge with Overhead Reach Elbow to Ankle with Rotation Cossack Squat 10yds each: Hip Openers/Gates (Forward & Backward) Carioca (Both Ways) Lateral Shuffle (Both Ways) 10 Reps: Low Pogos High Pogos 10yd Sprint x3 Chain Breakers x5s Shark Attacks x5s Arm Circles 3s each (Small, Medium, Large) (Forward & Backward) Trunk Twists x10s

In the J-Band Perturbation series we get to our end range of each position and pulse in a 3-6 inch window for 5s each: Our focus is on contracting and relaxing our muscles & moving quickly within this window. T Perturbation Y Perturbation I Perturbation Row Perturbation ER Perturbation Overhead Press Perturbation Push Perturbation Tricep Extension Perturbation T Pull Perturbation IR Perturbation

Catch Play - Baseball

Open Foot Step In Throw - Baseball

1 x 6

Curtsy Lunge Throw - Baseball

1 x 6

Backhand Throw - Baseball

1 x 6

Figure 8 Rocker with Swivel & Lead Leg Lift Hands Together - Baseball

1 x 6

Shuffle to Slow Load Throw - Baseball

1 x 6

Arm-Care 8

90/90 hip switch with ERA x5/side HK T-Spine Rotation 10/side Cat Cow x10 each Rotator Cuff Circuit (Y's, T's, I's, C's, W's/ER's) 4x5 PVC Dislocates x10 each

Bodyweight

Active Prep 6

Total Body Foam Roll/Lax Ball Mobility x10min Bird Dogs x5/side Inchworms with Hand Walk-Back x5 10yards each: Lunge, Elbow to Ankle with Rotation Backwards Hamstring Sweeps Hip Openers (Forward & Backwards) Lateral Lunge Lateral Shuffle 2x 15 yard buildups (5 yard jog, 5 yard run, 5 yard sprint)

Sprint - 30 Yards

@ 30

Split Jumps - Continuous

3 x 6

Step Behind Scoop - Medball

3 x 8 @ 4 lb

Back Squat

5 x 5 @ 40, 50, 55, 60, 65 %

Lat Pulldown

4 x 5

RDL

3 x 5

Hanging Knee Raise

3 x 10

DB Overhead Tricep Extension

4 x 5

Bicep Curls - Barbell

4 x 5

Bodyweight

Throwing Prep 1

In Place x3/side: Reverse Lunge with Overhead Reach Elbow to Ankle with Rotation Cossack Squat 10yds each: Hip Openers/Gates (Forward & Backward) Carioca (Both Ways) Lateral Shuffle (Both Ways) 10 Reps: Low Pogos High Pogos 10yd Sprint x3 Chain Breakers x5s Shark Attacks x5s Arm Circles 3s each (Small, Medium, Large) (Forward & Backward) Trunk Twists x10s

In the J-Band Perturbation series we get to our end range of each position and pulse in a 3-6 inch window for 5s each: Our focus is on contracting and relaxing our muscles & moving quickly within this window. T Perturbation Y Perturbation I Perturbation Row Perturbation ER Perturbation Overhead Press Perturbation Push Perturbation Tricep Extension Perturbation T Pull Perturbation IR Perturbation

Catch Play - Baseball

Shuffle to Slow Load Throw - Baseball

1 x 6

Figure 8 Rocker with Swivel & Lead Leg Lift Hands Together - Baseball

1 x 6

Step Back Throw - Baseball

1 x 6

Two Hop Throw - Baseball

1 x 6

Pull Down Throw - Baseball

1 x 6

Downhill Throw From Stretch - Baseball

1 x 6

Arm-Care 4

1/2 Pigeon Pose 2x30s/side Standing Hip Cars x5/side Knee Rocking x10/side Arm Behind Head Tricep Stretch 2x30s PVC Halos x5/direction Supine to Arm Bar - BU KB 2x5/side