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Early Work Softball Strength Training
MUST WATCH | Short Safety Videos
WAIVER - Must Complete!
General Weight Room Safety Tips (3:27)
Barbell Safety - Using Collars and Checking Plate Gaps (2:02)
Safety on Jumping Exercises (0:50)
Pain, Soreness and Swapping Exercises (2:21)
Choosing a Suitable Med Ball Wall (0:24)
Choosing the Right Medicine Ball (1:05)
Using Percentages in Training
GET STARTED | Workout Instructions
Biggest Thing to Know About the Program (1:19)
How to Use This Online Program Software (1:38)
How to Fill Out Your Workout Program Card (3:06)
Choosing the Right Amount of Weight For Exercises (2:28)
Lifting Tempo and Bar Speed (2:43)
Workout Card Information
Where to Find Your Workout Cards
Choosing The Rookie or Veteran Program (1:47)
[DOWNLOAD] Arm Care Program
Warm Up Routine (1:06)
ROOKIE DAY 1 DECEMBER
[DOWNLOAD] December Workout Card
A1) Dumbbell Split Squat (1:15)
A2) Deadbug Crunch (1:26)
A3) Pallof Rotation (2:15)
B1) Hip Thrust (1:37)
B2) Prone Ls (0:55)
C1) Sliding Hamstring Curl (1:15)
C2) Side Plank with External Rotation (1:11)
D1) Scap Push Up (1:19)
D2) Prone Ys (1:42)
ROOKIE DAY 2 DECEMBER
A1) 1-Arm Landmine Press (1:19)
A2) Side Plank (1:05)
B1) Lat Pulldown (1:05)
B2) Lateral Raise (0:52)
C1) Bar Push Ups (2:23)
C2) Seated Rows (0:58)
C3) DB External Rotations (1:07)
D1) 1-Arm Farmers Walks (1:10)
D2) Bear Crawl (1:10)
ROOKIE DAY 3 DECEMBER
A1) Goblet Squat (1:25)
A2) 1-Arm DB Row (1:47)
A3) Prone T (1:13)
B1) Romanian Deadlift (RDL) (2:03)
B2) Bar Push Ups (2:23)
B3) Sword Pull (1:54)
C1) Goblet Lateral Lunge (1:03)
C2) Lat Pulldown (1:05)
C3) Prone Scarecrow (1:29)
D) Forearm 6-Way (3:04)
E) 1-Leg Deadbug Crunch (1:47)
VETERAN DAY 1 DECEMBER
[DOWNLOAD] December Workout Card
A1) Hex Bar Deadlift (1:45)
A2) Face Pull (1:12)
A3) Pallof Press + Step (1:39)
B1) Barbell Split Squat (0:57)
B2) DB External Rotations (1:07)
C1) 1-Leg Hip Thrust (0:57)
C2) Serratus Slide (2:10)
D1) Sliding Hamstring Curl (1:15)
D2) 1-Leg Deadbug Crunch (1:47)
New Lecture
VETERAN DAY 2 DECEMBER
A1) DBBP (Dumbbell Bench Press) (1:25)
A2) Pallof Rotation (2:11)
B1) Chest Supported Row (1:44)
B2) Pushups Plus (1:05)
C1) Side Plank with Lift (1:08)
C2) Lat Pulldown (1:05)
C3) Band External Rotations (1:20)
D1) A-Y-A Shoulder Exercise (1:05)
D2) Bear Saws (1:19)
VETERAN DAY 3 DECEMBER
A1) Back Squat (2:48)
A2) Alternating 1-Arm Dumbbell Bench Press (1:44)
A3) Prone Y-W-Y (1:06)
B1) Goblet Reverse Lunge (1:20)
B2) Seated Rows (0:58)
B3) Scaption Raise (0:56)
C1) Hip Thrust (1:37)
C2) 1-Arm Dumbbell Incline Bench (1:07)
C3) Kneeling 1-Arm Hi-Low Row (0:55)
D1) Sliding Lateral Lunge (1:58)
D2) Plank Lock off (0:58)
ROOKIE DAY 1 NOVEMBER
[DOWNLOAD] November Workout Card
A1) Goblet Squat (1:25)
A2) Prone Y (1:42)
A3) Pallof Press (1:28)
B1) Goblet Split Squat (1:06)
B2) DB External Rotations (1:07)
C1) Hip Thrust (1:37)
C2) Goblet Lateral Lunge (1:03)
D1) 1-Leg Bench Hip Extension (1:09)
D2) Deadbug Crunch (1:26)
D3) Front Raise (1:20)
ROOKIE DAY 2 NOVEMBER
A1) Bar Push Ups (2:23)
A2) Wide Stance Anti-Rotation Chop (1:28)
B1) Seated Rows (0:58)
B2) Scap Push Up (1:19)
C1) Scaption Raise (0:56)
C2) Kneeling 1-Arm Hi-Low Row (0:55)
C3) Prone Scarecrow (1:29)
D1) Farmers Walk (0:52)
D2) Marching Plank (0:39)
D3) Lateral Band Walk (1:23)
ROOKIE DAY 3 NOVEMBER
A1) Goblet Squat (1:25)
A2) Bar Push Ups (2:23)
A3) A-Y-A Shoulder Exercise (1:05)
B1) Goblet Reverse Lunge (1:20)
B2) Chest Supported Row (1:44)
B3) Half Kneeling Shoulder Alphabet (1:38)
C1) Ball Hamstring Curl (0:57)
C3) All Angles Raises (1:15)
D1) Wide Adductor Squeeze (1:22)
D2) Plank Lock off (0:58)
VETERAN DAY 1 NOVEMBER
[DOWNLOAD] November Workout Card
A1) Front Squat (3:24)
A2) Prone Y (1:42)
A3) Pallof Press (1:28)
B1) Barbell Reverse Lunge (0:48)
B2) DB External Rotations (1:07)
C1) Split Stance RDL (1:28)
C2) Goblet Lateral Lunge (1:03)
D1) 1-Leg Ball Hamstring Curl (1:17)
D2) 1-Leg Deadbug Crunch (1:47)
E) All Angles Raises (1:15)
VETERAN DAY 2 NOVEMBER
A1) DBBP (Dumbbell Bench Press) (1:25)
A2) Wide Stance Anti-Rotation Chop (1:28)
B1) 1-Arm DB Row (1:47)
B2) Scap Push Up (1:19)
C2) Chin Ups (2:49)
C3) Prone Scarecrow (1:29)
D1) Farmers Walk (0:52)
D2) Bear Crawl (1:10)
E) Lateral Band Walk (1:23)
VETERAN DAY 3 NOVEMBER
A1) Front Squat (3:24)
A2) DBBP (Dumbbell Bench Press) (1:25)
A3) A-Y-A Shoulder Exercise (1:05)
B1) Dumbbell Reverse Lunge (1:01)
B2) 1-Arm DB Row (1:47)
B3) Half Kneeling Shoulder Alphabet (1:38)
C1) RDL (Romanian Deadlift) (2:03)
C2) Incline Push Up Plus (1:08)
C3) Kneeling 1-Arm Hi-Low Row (0:55)
D1) Wide Adductor Squeeze (1:22)
D2) Front Raise (1:20)
QUESTIONS? CONCERNS? NEED HELP?
How to Contact Us
ARM CARE WORKOUT A - 2-3 Sets of Each
[DOWNLOAD] Arm Care Program
A1. Prone L (aka Scarecrows) [12-15reps] (1:29)
A2. Prone Y [12-15reps]
B1. Scaption Raise [12-15reps] (0:56)
B2. Band External Rotations [12-15reps] (1:20)
C1. Sword Pull [12-15reps] (1:54)
C2. Band Internal Rotations [12-15reps] (1:12)
D. Shoulder Alphabet [1 min] (1:38)
ARM CARE WORKOUT B | 2-3 Sets of Each
[DOWNLOAD] Arm Care Program
A1. DB External Rotations [12-15reps] (1:07)
A2. Scap Push Ups [12-15reps] (1:19)
B1. Prone T [12-15reps] (1:13)
B2. Prone Scarecrows [12-15reps] (1:29)
C1. Scaption Raise [12-15reps] (0:56)
C2. Side Plank [0:45 per side] (1:05)
D. Blackburns [1 min x 6 positions] (2:39)
B2. Band External Rotations [12-15reps]
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