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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 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
A2) Wide Stance Anti-Rotation Chop
Can be performed with a cable machine, a band, or a Rip Trainer
Get into a stance that's just about as wide as you comfortably get
Maintain an upright torso position, not allowing yourself to lean forwards or backwards
Pull your hands across your body without letting your torso rotate
"Punch" the trailing hand out in front of your shoulder as you pull your hands across your body
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