Rowe Performance
Baseball4 sessions per week
Must use App app to view and log training
Program Training
A1
Stability Ball Circles
3 x 10
A2
Stability Ball SS Rockers
3 x 10
A3
Stability Ball Push/Pull
3 x 10
B1
Band Walks Side-Side
2 x 15
B2
Mobility Squats
2 x 3
C1
Bulgarian Squat
4 x 8
C2
Single Leg Push Off
4 x 5
D1
Supine DL Knee Flex
4 x 10
D2
Copenhagen
4 x 20
E1
Air Plane Yoga
3 x 8
E2
3-Step Lat Shuffle
3 x 5 @ 4 lb
E3
Ankle Inv-Ev
3 x 12
A1
Basic Crunch
3 x 12 @ 10 lb
A2
A-Skip Crunch
3 x 10 @ 10 lb
A3
Iso Crunch DL Raise
3 x 12 @ 10 lb
B1
SH V Raises
2 x 10 @ 2.5 lb
B2
SH T Raise
2 x 10 @ 2.5 lb
C1
Push up to Downward dog
4 x 10
C2
HK 90/90 Ext Rot
4 x 8
D1
Birddog Row
4 x 8
D2
Supine Elbow Ext
3 x 10
E1
KB Bottoms up Carry
3 x 0:25
E2
Mid Rotation
3 x 10
E3
Wrist Pronation/Supination
3 x 10
A1
MB Sit up W/ Rotation
3 x 10
A2
MB A.O.S
3 x 10
A3
MB ISO Crunch DL Circles
3 x 10
B1
Band Walks Side-Side
2 x 15
B2
Mobility Squats
2 x 3
C1
Box Squat (BB)
4 x 8
C2
Assisted DL Pogo
4 x 15
D1
SL Hip Thrust
4 x 8
D2
SL TRX Squat
4 x 8
E1
Seated Alt Knee Flex
3 x 8
E2
Heidens
3 x 6 @ 4 lb
E3
DL Calf
3 x 12
A1
Pilates 100
3 x 20
A2
Pilates Knee Hugs
3 x 10
A3
Pilates Straight Leg
3 x 10
A4
Pilates Out & Around
3 x 8
A5
Pilates Armpit to Knee
3 x 8
B1
SH V Raises
2 x 10 @ 2.5 lb
B2
SH T Raise
2 x 10 @ 2.5 lb
C1
LM SA Press
4 x 8
C2
Ext Rot Shuffle
4 x 8
D1
Incline Row Alt P-Top
4 x 8
D2
Bent Y-T-M
4 x 6
E1
MB Rev Scoop Toss
3 x 5 @ 4 lb
E2
HK H-L Row
3 x 8
E3
Wrist Flex
3 x 15
