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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)
ROOKIE DAY 1 MARCH
[DOWNLOAD] March Workout Card
A1) Standing Triple Jump (1:11)
A2) Prone Y (1:42)
B1) Skater Jumps (1:14)
B2) Med Ball Side Toss with Step (2:01)
B3) Band Internal Rotations (1:12)
C1) Dumbbell Reverse Lunge (1:01)
C2) 1-Arm DB Row (1:47)
D1) Plank Lock off (0:58)
D2) 1-Leg Ball Hamstring Curl (1:17)
ROOKIE DAY 2 MARCH
A1) Med Ball Shotput with Crowhop (1:35)
A2) Pallof Press (1:28)
B1) Incline Push Up Plus (1:08)
B2) Prone L (0:55)
C1) Split Stance RDL (1:28)
C2) Chin Ups (2:49)
D1) Wide Stance Anti-Rotation Chop (1:28)
D2) Lateral Raise (0:52)
ROOKIE DAY 3 MARCH
A1) Repeated Squat Jumps (1:21)
A2) Prone W-Y-W (1:06)
B1) Med Ball Chop Toss with Step (2:43)
B2) Pallof Rotation (2:15)
C1) Landmine Press (1:19)
C2) Face Pulls (1:12)
C3) Lateral Lunge (1:40)
D1) Chest Supported Row (1:44)
D2) Front Raise (1:20)
VETERAN DAY 1 MARCH
[DOWNLOAD] March Workout Card
A1) Back Squat (2:48)
A2) Scissor Jumps (1:07)
A3) A-Y-A Shoulder Exercise (1:05)
B1) Front Rack Rev Lunge (0:49)
B2) Med Ball Side Toss with Step (2:01)
C1) Wide Stance Anti-Rotation Chop (1:28)
C2) Sliding Lateral Lunge (1:58)
D1) Zottman curl (0:31)
D2) Band Internal Rotations (1:12)
VETERAN DAY 2 MARCH
A1) Alternating 1-Arm Dumbbell Bench Press (1:44)
A2) Med Ball Shotput with Crowhop (1:35)
A3) Prone W-Y-W (1:06)
B1) Chest Supported Row (1:44)
B2) Band External Rotations (1:20)
C1) Alternating 1-Arm Incline Bench (1:33)
C2) Kneeling 1-Arm Hi-Low Row (0:55)
D1) Sword Pull (1:54)
D2) Bear Saws (1:19)
VETERAN DAY 3 MARCH
A1) Barbell Split Squat (0:57)
A2) Standing Triple Jump (1:11)
A3) Lateral Raise (0:52)
B1) DBBP (Dumbbell Bench Press) (1:25)
B2) Med Ball Chop Toss with Step (2:43)
B3) Pallof Press + Step (1:30)
C1) Chest Supported Row (1:44)
C2) Rear Foot Elevated Split Squat (1:20)
C3) Incline Push Up Plus (1:08)
D1) Lateral Lunge (1:40)
D2) Reverse Curls (0:37)
ROOKIE DAY 1 FEBRUARY
[DOWNLOAD] February Workout Card
A1) Broad Jump (1:54)
A2) Scaption Raise (0:56)
B1) Scissor Jumps (1:07)
B2) Med Ball Stationary Side Toss (1:49)
B3) Prone Scarecrow (1:29)
C1) Goblet Reverse Lunge (1:20)
C2) Seated Rows (0:58)
D1) Push Up Plus (1:05)
D2) Hip Thrust (1:37)
New Lecture
ROOKIE DAY 2 FEBRUARY
A1) Med Ball Shotput with Step (2:50)
A2) Deadbugs (1:25)
B1) Med Ball Stationary Chop Toss (2:37)
B2) DB External Rotations (1:07)
C1) Romanian Deadlift (RDL) (2:03)
C2) Kneeling 1-Arm Hi-Low Row (0:55)
D1) Med Ball Chop Circuit (1:24)
D2) Half Kneeling Shoulder Alphabet (1:38)
ROOKIE DAY 3 FEBRUARY
A1) Squat Jumps (1:08)
A2) Prone Ts (1:13)
B1) Med Ball Side Toss with Step (2:01)
B2) 1-Leg Deadbug Crunch (1:47)
C1) Push Up Plus (1:05)
C2) A-Y-A Shoulder Exercise (1:05)
D1) Side Plank w/ Dumbbell External Rotation
D2) Wrist Flexion/Extension (1:27)
VETERAN DAY 1 FEBRUARY
[DOWNLOAD] February Workout Card
A1) Hex Bar Deadlift (1:45)
A2) Broad Jump (1:54)
A3) Serratus Slides (2:10)
B1) Barbell Reverse Lunge (0:48)
B2) Pallof Rotation (2:15)
C1) Med Ball Side Toss with Step (2:01)
C2) Wide Adductor Squeeze (1:22)
D1) Forearm 6-way (3:04)
D2) Prone Scarecrow (1:29)
VETERAN DAY 2 FEBRUARY
A1) 1-Arm DBBP (1:09)
A2) Med Ball Shotput with Step (2:50)
A3) Prone Ys (1:42)
B1) 1-Arm DB Row (1:47)
B2) DB External Rotations (1:07)
C1) Push Up Plus (1:05)
C2) Prone Ls (0:55)
D1) Med Ball Chop Circuit (1:24)
D2) Half Kneeling Shoulder Alphabet (1:38)
VETERAN DAY 3 FEBRUARY
A1) Hex Bar Deadlift (1:45)
A2) Repeated Squat Jumps (1:21)
A3) Prone T (1:13)
B1) 1-Arm DBBP (1:09)
B2) Med Ball Chop Toss with Step (2:43)
B3) 1-Leg Deadbug Crunch (1:47)
C1) Chest Supported Row (1:44)
C2) Pallof Press (1:28)
C3) Side Plank w/ Dumbbell External Rotation
D1) Wrist Flexion/Extension (1:27)
D2) Face Pulls (1:12)
QUESTIONS? CONCERNS? NEED HELP?
How to Contact Us
B1) Front Rack Rev Lunge
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