Rowe Performance
Baseball4 sessions per week
Must use App app to view and log training
Program Training
A1
Weigh In
A2
Left Hand Grip Test
A3
Right Hand Grip Test
B1
Stability Ball Circles
3 x 10
B2
Stability Ball SS Rockers
3 x 10
B3
Stability Ball Push/Pull
3 x 10
C1
Band Walks Side-Side
2 x 15
C2
Mobility Squats
2 x 3
D1
Bulgarian Squat
4 x 8
D2
Single Leg Push Off
4 x 5
E1
Supine DL Knee Flex
4 x 10
E2
Copenhagen
4 x 20
F1
Air Plane Yoga
3 x 8
F2
3-Step Lat Shuffle
3 x 5 @ 4 lb
F3
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 @ 15 lb
E2
Mid Rotation
3 x 10
E3
Wrist Pronation/Supination
3 x 10
A1
Side Lying T-Spine
3 x 10
A2
Hip 90/90 Int/Ext Rot
3 x 10
A3
Supine Hamstring AIS
3 x 10
A4
HK HF Stretch W/ Side Bend
3 x 10
A5
Quadruped Straight Leg Rocker (Band)
3 x 10
A6
Prone Sh Straight Arm Mobility
3 x 15
A1
HK Sh External Rotation Lift Offs
2 x 5 @ 5
A2
TRX Y
2 x 10
A3
Reverse Band Fly
2 x 10
A4
Turkish Get Up Partial
2 x 4
A5
Sh 90/90 Internal Rotation
2 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 @ 2.5 lb
E1
MB Rev Scoop Toss
3 x 5 @ 4 lb
E2
HK H-L Row
3 x 8
E3
Wrist Flex
3 x 15
