Healing Motion Physical Therapy
Baseball , Softball1 sessions per week
Must use App app to view and log training
Program Training
A1
Thoracic Foam Roll
1 x 1:00
A2
Quad Foam Roll
1 x 1:00
A3
Quad Stretch
1 x 1:00
A4
Ankle Dorsiflexion without band
1 x 10
A5
Runner's Lunge Series
1 x 5
A6
Split Adductor Rockback
1 x 10
A7
Prying Goblet Squat
1 x 10
A8
Post or Doorway Triceps Stretch
1 x 10
A9
Doorway Pec Stretch with Lift Off
1 x 10
A1
Counterbalance Squat
3 x 5
A2
Med Ball Slam
3 x 5
A3
Box Jump
3 x 5
B1
Agility Ladder 2 Feet In Per Rung Forward
3 x 1
B2
Agility Ladder Lateral In In Out Out
3 x 1
B3
Agility Ladder Diagonal In In Out
3 x 1
B4
Box Drill Staying Square
3 x 1
C1
Front Squat
3 x 8
C2
Reach, Roll, Lift (Press)
3 x 8
D1
Dead Bug with Mini Bands
3 x 8
D2
Landmine SL RDL (Glutes)
3 x 8
D3
Incline DB Bench Press
3 x 8
E1
Sit-up
3 x 10
E2
Step up March
3 x 8
E3
Waiter's Walk
3 x 75
E4
Runners Calf Raise
3 x 12
A1
Thoracic Foam Roll
1 x 1:00
A2
Lat Foam Roll
1 x 0:30
A3
Foam Roll Posterior Shoulder
1 x 0:30
A4
Child's Pose Lat Stretch
1 x 0:30
A5
Rhomboid Stretch
1 x 0:30
A6
Pigeon Stretch
1 x 0:30
A7
Runner's Lunge Series
1 x 5
A8
Quadruped Thoracic Rotation
1 x 5
A1
ER at 90 Reverse Throw
3 x 5
A2
Reverse Throws
3 x 5
A3
Crow Hop and Throw
3 x 5
B1
Power Skip
3 x 10
B2
5 Cone Zigzag Drill
3 x 1
B3
Shuttle Sprint
3 x 1
C1
Birddog Row on Bench
3 x 8
C2
Romanian Deadlift with KB
3 x 8
D1
Prone Supermans
3 x 10
D2
Unilateral Z Press
3 x 8
D3
Walking Lunges
3 x 20
E1
Lateral Band Walks (Glute Med)
3 x 10
E2
Standing Hip Adduction with Band (Adductors)
3 x 10
E3
Tricep Kickbacks
3 x 10
E4
Wrist Flexion Curls
3 x 10
A1
Thoracic Foam Roll
1 x 0:30
A2
Foam Roll Lats, Pec, Shoulder Girdle
1 x 0:30
A3
Quad, Glute, Ham Foam Roll
1 x 0:30
A4
Thoracic Open Books
1 x 5
A5
Bench Thoracic Extension Stretch
1 x 10
A6
Half Kneel Hip Flexor Stretch
1 x 10
A7
Cobra Press Up
1 x 0:30
A8
Split Adductor Rockback
1 x 10
A9
90/90 Hip Stretch
1 x 10
A10
Pretzel
1 x 0:30
A11
Doorway Hamstring Stretch
1 x 10
A12
Ring Lat Stretch
1 x 10
A13
Scap Block Arm Across Body Posterior Shoulder Stretch
1 x 0:30
A14
Doorway Pec Stretch
1 x 0:30
A15
Shoulder Flexion w/ Weight off Bench
1 x 10
B1
High Knees With Forward Travel
1 x 20
B2
Butt Kicks
1 x 20
B3
Toy Soldier
1 x 10
B4
Walking Lunge
1 x 10
B5
Walking Alternating Side Lunges
1 x 10
B6
Dynamic Hip Openers
1 x 10
B7
Dynamic Hip Close the Gate
1 x 10
B8
Carioca
1 x 10
B9
Side Shuffle
1 x 20
B10
Power Skip
1 x 10
C1
Jog
3 x 400
C2
Band Resisted Sprint
3 x 15
C3
Band Resisted Lateral Shuffle
3 x 3
C4
Prone to Sprint
3 x 90
C5
Secondary Lead to Sprint
3 x 90
C6
Sprint
3 x 180
C7
Sprint
3 x 270
C8
Sprint
3 x 360
A1
Foam Roll Glute
1 x 0:30
A2
Foam Roll Hamstrings
1 x 0:30
A3
Hamstring Lift Offs
1 x 10
A4
Pigeon Stretch
1 x 10
A5
Runner's Lunge Series
1 x 5
A6
Ring Lat Stretch
1 x 0:30
A7
DB Pullover
1 x 10
A1
Bridge
3 x 5
A2
KB Good Morning (Glutes/Hams)
3 x 5
A3
KB swings
3 x 5
A4
Broad Jump
3 x 5
A5
Med Ball Rotational Push Throw
3 x 5
B1
Speed Skaters
3 x 10
B2
Lateral Hurdles
3 x 10
B3
Secondary Lead to Sprint
3 x 1
C1
Deadlift
3 x 8
C2
Pushup with Hand Release Lift Offs (Push)
3 x 10
D1
Side Plank from Knee with Top Hip Abduction
3 x 10
D2
Goblet Squat
3 x 8
D3
Prone Overhead Press with Dowel (Press)
3 x 10
E1
Half Kneel Lift
3 x 10
E2
DB Bicep Curls
3 x 10
E3
Wrist Extension Curls
3 x 10
A1
Thoracic Foam Roll
1 x 1:00
A2
Foam Roll Pec Massage
A3
Child's Pose Foam Roller Lat Stretch
1 x 10
A4
Runner's Lunge Series
1 x 5
A5
Quadruped Thoracic Rotations
1 x 5
A6
Doorway Pec Stretch with Lift Off
1 x 10
A7
Prone Shoulder Angels
1 x 10
A1
Med Ball Chest Pass Speed Repeats
3 x 10
A2
Med Ball Chest Pass Throws
3 x 5
A3
Plyo Push-Up
3 x 10
B1
Mountain Climbers
3 x 40
B2
Power Ups
3 x 10
B3
Lateral Step Up and Overs
3 x 20
C1
Bench Press
3 x 8
C2
Bulgarian Split Squat
3 x 5
D1
Knee to Elbow Oblique Crunch
3 x 10
D2
Seated Lat Pulldown
3 x 8
D3
Elevated Single Leg Bridge
3 x 8
E1
Leopard Crawl
3 x 75
E2
Farmers carry
3 x 75
E3
Banded Supination
3 x 10
E4
Banded Pronation
3 x 10
A1
Thoracic Foam Roll
1 x 0:30
A2
Foam Roll Lats, Pec, Shoulder Girdle
1 x 0:30
A3
Quad, Glute, Ham Foam Roll
1 x 0:30
A4
Thoracic Open Books
1 x 5
A5
Bench Thoracic Extension Stretch
1 x 10
A6
Half Kneel Hip Flexor Stretch
1 x 10
A7
Cobra Press Up
1 x 0:30
A8
Split Adductor Rockback
1 x 10
A9
90/90 Hip Stretch
1 x 10
A10
Pretzel
1 x 0:30
A11
Doorway Hamstring Stretch
1 x 10
A12
Ring Lat Stretch
1 x 10
A13
Scap Block Arm Across Body Posterior Shoulder Stretch
1 x 0:30
A14
Doorway Pec Stretch
1 x 0:30
A15
Shoulder Flexion w/ Weight off Bench
1 x 10
B1
High Knees With Forward Travel
1 x 20
B2
Butt Kicks
1 x 20
B3
Toy Soldier
1 x 10
B4
Walking Lunge
1 x 10
B5
Walking Alternating Side Lunges
1 x 10
B6
Dynamic Hip Openers
1 x 10
B7
Dynamic Hip Close the Gate
1 x 10
B8
Carioca
1 x 10
B9
Side Shuffle
1 x 20
B10
Power Skip
1 x 10
C1
4 Cone Shuffle w/ Inside Cut
3 x 1
C2
Star Drill
3 x 1
C3
Shuttle Sprint
3 x 1
D1
Mountain Climber
3 x 40
D2
Up Downs
3 x 10
D3
Tuckups (Abs)
3 x 10
D4
Plyo Push-Up
3 x 10
D5
Lunge Jumps
3 x 10
E
