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)
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)
QUESTIONS? CONCERNS? NEED HELP?
How to Contact Us
A1) Goblet Squat
Keep feet flat throughout the movement
Maintain good upright torso posture with a neutral spine
Hips should reach knee height before reversing direction and standing up
Focus on keeping knees out, tracking over the middle toes
Keep dumbbell directly under your chin and in contact with your chest
Complete and Continue
Lesson Content Locked
Your session expired. Please sign in again to continue.
Login