Autoplay
Autocomplete
Previous Lesson
Complete and Continue
Early Work Online Baseball Strength Training Program
MUST WATCH | Short Safety Videos
WAIVER - Must Complete!
General Weight Room Safety Tips (3:27)
Pain, Soreness and Swapping Exercises (2:21)
Barbell Safety - Using Collars and Checking Plate Gaps (2:02)
Safety on Jumping Exercises (0:50)
Choosing the Right Amount of Weight For Exercises (2:28)
Choosing a Suitable Med Ball Wall (0:24)
Choosing the Right Medicine Ball (1:05)
GET STARTED | Workout Instructions
Where to find your workout cards
Choosing The Rookie or Veteran Program (1:47)
[DOWNLOAD] The Arm Care Program
Biggest Thing to Know About the Program (1:19)
How to Fill Out Your Workout Program Card (3:06)
How to Use This Online Program Software (1:38)
Lifting Tempo and Bar Speed (2:43)
Using Percentages in Training
Video - Warm Up Routine (1:06)
VETERAN DAY 1 OCTOBER
[DOWNLOAD] October Workout Card
A1) Front Squat (3:24)
A2) Prisoner Squat Jumps (1:24)
A3) Prone T (1:13)
A4) Marching Plank (0:39)
B1) Split Stance RDL (1:28)
B2) Side Plank w/ Dumbbell External Rotation (1:39)
C1) Barbell Split Squat (0:57)
C2) Sliding Hamstring Curl (1:15)
D) All Angles Raises (1:15)
VETERAN DAY 2 OCTOBER
A1) 1-Arm DBBP (1:09)
A2) Med Ball Shotput with Crowhop (1:35)
A3) Band External Rotations (1:20)
A4) A-Y-A Shoulder Exercise (1:05)
B1) Seated Rows (0:58)
B2) Scaption Raise (0:56)
C1) Pallof Press + Step (1:30)
C2) Chin Ups (2:49)
D1) Reverse Curls (0:37)
D2) 1-Leg Deadbug Crunch (1:47)
VETERAN DAY 3 OCTOBER
A1) Front Squat (3:24)
A2) Split Squat Jump (1:07)
A3) Dumbbell External Rotations (1:07)
A4) Pallof Rotation (2:15)
B1) 1-Arm DBBP (1:09)
B2) Med Ball Shotput with Crowhop (1:35)
B3) Prone Y (1:42)
B4) Sliding Lateral Lunge (1:58)
C1) 1-Arm DB Row (1:47)
C2) Hip Thrust (1:37)
D) Blob Holds (1:02)
ROOKIE DAY 1 OCTOBER
[DOWNLOAD] October Workout Card
A1) Goblet Squat (1:25)
A2) Prone L (0:55)
B1) Hip Thrust (1:37)
B2) Pallof Press (1:28)
C1) Lat Pulldown (1:05)
C2) Front Raise (1:20)
D1) Rear Foot Elevated Split Squat (1:20)
D2) Plank Lock off (0:58)
E) Blackburns (2:39)
ROOKIE DAY 2 OCTOBER
A1) Bar Push Ups (2:23)
A2) Band External Rotations (1:20)
B1) Seated Rows (0:58)
B2) Scaption Raise (0:56)
C1) Pallof Press + Step (1:30)
C2) 1-Leg Deadbug Crunch (1:47)
C3) Kneeling 1-Arm Hi-Low Row (0:55)
D) Forearm 6-way (3:04)
ROOKIE DAY 3 OCTOBER
A1) Dumbbell Reverse Lunge (1:01)
A2) Prone W-Y-W (1:06)
B1) Push Up Plus (1:05)
B2) Chest Supported Row (1:44)
C1) Goblet Split Squat (1:06)
C2) Band Internal Rotations (1:12)
C3) Side Plank (1:05)
D1) Sword Pull (1:54)
D2) 1-Leg Hip Thrust (0:57)
E) Blob Holds (1:02)
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) Lateral Band Walk (1:23)
D1) 1-Leg Bench Hip Extension (1:09)
D2) Deadbug Crunch (1:26)
E) Forearm 6-way (3:04)
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)
E) Blackburns (2:39)
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)
C2) Side Plank (1:05)
C3) Hammer Curl (0:44)
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) Lateral Band Walk (1:23)
D1) 1-Leg Ball Hamstring Curl (1:17)
D2) 1-Leg Deadbug Crunch (1:47)
E) Forearm 6-way (3:04)
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)
B2) Side Plank with Lift (1:08)
C1) Landmine Press (1:19)
C2) Chin Ups (2:49)
C3) Prone Scarecrow (1:29)
D1) Farmers Walk (0:52)
D2) Bear Crawl (1:10)
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) Prone L (0:55)
QUESTIONS? CONCERNS? NEED HELP?
How to Contact Us
Choosing the Right Amount of Weight For Exercises
Lesson content locked
If you're already enrolled,
you'll need to login
.
Enroll in Course to Unlock