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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 SEPTEMBER
[DOWNLOAD] September Workout Card
A1) Front Squat (3:24)
A2) Repeated Squat Jumps (1:21)
A3) Prone L (0:55)
A4) Deadbugs (1:25)
B1) RDL (Romanian Deadlift) (2:03)
B2) Lateral Raise (0:52)
C1) 1-Leg Ball Hamstring Curl (1:17)
C2) Dumbbell Reverse Lunge (1:01)
D) Bear Crawl (1:10)
VETERAN DAY 2 SEPTEMBER
A1) DBBP (Dumbbell Bench Press) (1:25)
A2) Med Ball Shotput with Crowhop (1:35)
A3) Prone Scarecrow (1:29)
A4) Scap Push Up (1:19)
B1) Chest Supported Row (1:44)
B2) Band Internal Rotations (1:12)
C1) Wide Stance Anti-Rotation Chop (1:28)
C2) Kneeling 1-Arm Hi-Low Row (0:55)
D1) Zottman curl (0:31)
D2) Bear Saws (1:19)
VETERAN DAY 3 SEPTEMBER
A1) Front Squat (3:24)
A2) Scissor Jumps (1:07)
A3) Sword Pull (1:54)
A4) Plank Lock off (0:58)
B1) DBBP (Dumbbell Bench Press) (1:25)
B2) Med Ball Shotput with Crowhop (1:35)
B3) Scaption Raise (0:56)
B4) Wide Adductor Squeeze (1:22)
C1) Chin Ups (2:49)
C2) 1-Leg Bench Hip Extension (1:09)
D) 1-Arm Farmers Walk (1:10)
ROOKIE DAY 1 SEPTEMBER
[DOWNLOAD] September Workout Card
A1) Goblet Squat (1:25)
A2) Prone Y (1:42)
B1) RDL (Romanian Deadlift) (2:03)
B2) Pallof Press (1:28)
C1) Kneeling 1-Arm Hi-Low Row (0:55)
C2) Scaption Raise (0:56)
D1) Marching Plank (0:39)
D2) 1-Leg Bench Hip Extension (1:09)
E) Bear Crawl (1:10)
ROOKIE DAY 2 SEPTEMBER
A1) Bar Push Ups (2:23)
A2) Hip Thrust (1:37)
B1) 1-Arm DB Row (1:47)
B2) A-Y-A Shoulder Exercise (1:05)
C1) Front Raise (1:20)
C2) Scap Push Up (1:19)
C3) Reverse Curls (0:37)
D) Wrist Flexion/Extension (1:27)
ROOKIE DAY 3 SEPTEMBER
A1) Dumbbell Split Squat (1:15)
A2) Dumbbell External Rotations (1:07)
B1) Landmine Press (1:19)
B2) Plank Lock off (0:58)
C1) Goblet Reverse Lunge (1:20)
C2) Seated Rows (0:58)
C3) Push Up Plus (1:05)
D1) Lat Pulldown (1:05)
D2) Goblet Lateral Lunge (1:03)
E) Farmers Walk (0:52)
VETERAN DAY 1 AUGUST
[DOWNLOAD] August Workout Card
A1) Back Squat (2:48)
A2) Band External Rotations (1:20)
B1) 1-Arm DBBP (1:09)
B2) Chest Supported Row (1:44)
B3) Scaption Raise (0:56)
C1) Rear Foot Elevated Split Squat (1:20)
C2) Incline Push Up Plus (1:08)
D1) Kneeling 1-Arm Hi-Low Row (0:55)
D2) Plank Lock off (0:58)
VETERAN DAY 2 AUGUST
A1) Standing Triple Jump (1:11)
A2) Incline DB Bench (1:29)
B1) Seated Rows (0:58)
B2) Med Ball Chop Circuit (1:24)
C1) Controlled Band Press (3:10)
C2) Split Stance RDL (1:28)
D1) 1-Leg Deadbug Crunch (1:47)
D2) Band Internal Rotations (1:12)
E) Farmers Walk (0:52)
VETERAN DAY 3 AUGUST
A1) Hex Bar Deadlift (1:45)
A2) Front Raise (1:20)
B1) Med Ball Side Toss with Step (2:01)
B2) 1-Leg Hip Thrust (0:57)
C1) RDL (Romanian Deadlift) (2:03)
C2) Deadbug Crunch (1:26)
C3) Lateral Raise (0:52)
D1) Dumbbell External Rotations (1:07)
D2) Lat Pulldown (1:05)
E) Blackburns (2:39)
ROOKIE DAY 1 AUGUST
[DOWNLOAD] August Workout Card
A1) Split Squat Jump (1:07)
A2) Prone T (1:13)
B1) Push Up Plus (1:05)
B2) Chest Supported Row (1:44)
B3) DB External Rotations (1:07)
C1) Lateral Lunge (1:40)
C2) Explosive Band Press (3:10)
D1) Chin Ups (2:49)
D2) Serratus Slides (2:10)
ROOKIE DAY 2 AUGUST
A1) Scissor Jumps (1:07)
A2) Prone W-Y-W (1:06)
B1) DBBP (Dumbbell Bench Press) (1:25)
B2) RDL (Romanian Deadlift) (2:03)
C1) Lat Pulldown (1:05)
C2) Hip Thrust (1:37)
D1) Deadbug Crunch (1:26)
D2) Prone L (0:55)
E) Forearm 6-way (3:04)
ROOKIE DAY 3 AUGUST
A1) Broad Jump (1:54)
A2) Band External Rotations (1:20)
B1) Barbell Reverse Lunge (0:48)
B2) Marching Plank (0:39)
C1) 1-Leg Hip Thrust (0:57)
C2) Hammer Curl (0:44)
C3) Side Plank (1:05)
D1) Kneeling 1-Arm Hi-Low Row (0:55)
D2) Landmine Press (1:19)
E) Blackburns (2:39)
QUESTIONS? CONCERNS? NEED HELP?
How to Contact Us
D) 1-Arm Farmers Walk
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