New

Online Arm Care Program

Rowe Performance

Baseball

Coach

Shane Rowe

This program helps pitchers and position players develop the arm strength and durability needed to throw harder and stay healthy all season. With proven exercises, you’ll increase velocity safely while reducing the risk of overuse injuries.

$29

Get Online Arm Care Program

Benefits of Arm Care

A good arm care routine builds strength and endurance, helping you maintain velocity deeper into games. It lowers your risk of shoulder and elbow injuries and speeds up recovery, so you can throw pain-free and stay consistent all season long.

Features

Programming 1 day per week

Train just 1 day a week with proven arm care exercises to boost strength, protect your arm, and keep your throwing healthy all season.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Get arm care exercises, track your progress, and stay consistent — all through an easy-to-use app.

Equipment

Required

Light Resistance Bands // TRX Strap // Kettlebell // Foam Roller // 2.5 lb Plates

Sample Week

Week 1 of 4-week program

Wednesday

Arm Care 1

HK Sh External Rotation Lift Offs

2 x 5 @ 5

TRX Y

2 x 10

Reverse Band Fly

2 x 10

Turkish Get Up Partial

2 x 4

Sh 90/90 Internal Rotation

2 x 10

Coach

More from Rowe Performance

Shane Rowe

Owner of Rowe Performance. I hold a degree in Exercise Science and I'm a Certified Strength and Conditioning Specialist through the NSCA. With 10+ years of experience training thousands of youth and hundreds of pro athletes, my goal is to bring elite, science-based training to the next generation—building strength, speed, and confidence in every athlete