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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 MAY
[DOWNLOAD] May Workout Card
A1) Prisoner Squat Jumps (1:24)
A2) Lateral Raise (0:52)
B1) Standing Triple Jump (1:11)
B2) Push Up Plus (1:05)
B3) Prone Y (1:42)
C1) Dumbbell Reverse Lunge (1:01)
C2) Front Raise (1:20)
D1) Side Plank with Lift (1:08)
D2) Chest Supported Row (1:44)
ROOKIE DAY 2 MAY
A1) Skater Jumps (1:14)
A2) Prone L (0:55)
B1) Push Ups (1:15)
B2) Face Pulls (1:12)
C1) RDL (Romanian Deadlift) (2:03)
C2) Serratus Slides (2:10)
D1) Sliding Lateral Lunge (1:58)
D2) Half Kneeling Shoulder Alphabet (1:38)
E) Forearm 6-way (3:04)
ROOKIE DAY 3 MAY
A1) Med Ball Shotput with Crowhop (1:35)
A2) Wide Stance Anti-Rotation Chop (1:28)
B1) Barbell Split Squat (0:57)
B2) 1-Leg Deadbug Crunch (1:47)
C1) Alternating 1-Arm Dumbbell Bench Press (1:44)
C2) Lat Pulldown (1:05)
C2) Lat Pulldown (1:05)
C3) Dumbbell External Rotations (1:07)
D1) Seated Rows (0:58)
D2) 1-Leg Hip Thrust (0:57)
E) Wrist Flexion/Extension (1:27)
VETERAN DAY 1 MAY
[DOWNLOAD] May Workout Card
A1) Hex Bar Deadlift (1:45)
A2) Broad Jump (1:54)
A3) Scaption Raise (0:56)
B1) DBBP (Dumbbell Bench Press) (1:25)
B2) Lateral Lunge (1:40)
C1) Chest Supported Row (1:44)
C2) Band Internal Rotations (1:12)
D1) Serratus Slides (2:10)
D2) A-Y-A Shoulder Exercise (1:05)
VETERAN DAY 2 MAY
A1) Kneeling 1-Arm Hi-Low Row (0:55)
A2) Prone Y (1:42)
A3) Sliding Lateral Lunge (1:58)
B1) Split Stance RDL (1:28)
B2) Incline Push Up Plus (1:08)
C1) Deadbugs (1:25)
C2) Side Plank with Lift (1:08)
D1) Sword Pull (1:54)
D2) Wrist Flexion/Extension (1:27)
VETERAN DAY 3 MAY
A1) Hex Bar Deadlift (1:45)
A2) Scissor Jumps (1:07)
A3) Pallof Rotation (2:15)
B1) Landmine Press (1:19)
B2) 1-Leg Hip Thrust (0:57)
B3) Front Raise (1:20)
C1) 1-Leg Ball Hamstring Curl (1:17)
C2) Seated Rows (0:58)
C3) Plank Lock off (0:58)
D1) Forearm 6-way (3:04)
D2) Dumbbell External Rotations (1:07)
ROOKIE DAY 1 APRIL
[DOWNLOAD] April Workout Card
A1) Scissor Jumps (1:07)
A2) Sword Pull (1:54)
B1) Front Squat (3:24)
B2) Seated Rows (0:58)
B3) Scap Push Up (1:19)
C1) Goblet Split Squat (1:06)
C2) Prone T (1:13)
D1) Side Plank w/ Dumbbell External Rotation (1:39)
D2) Sliding Hamstring Curl (1:15)
ROOKIE DAY 2 APRIL
A1) Pallof Press + Step (1:30)
A2) Broad Jump (1:54)
B1) Push Ups (1:15)
B2) A-Y-A Shoulder Exercise (1:05)
C1) Hip Thrust (1:37)
C2) Scaption Raise (0:56)
D1) Prone Scarecrow (1:29)
D2) Wide Adductor Squeeze (1:22)
E) Wrist Flexion/Extension (1:27)
ROOKIE DAY 3 APRIL
A1) Split Squat Jump (1:32)
A2) Bear Saws (1:19)
B1) Goblet Reverse Lunge (1:20)
B2) Band External Rotations (1:20)
C1) Landmine Press (1:19)
C2) Kneeling 1-Arm Hi-Low Row (0:55)
C3) Side Plank with Lift (1:08)
D1) 1-Arm DB Row (1:47)
D2) Band Internal Rotations (1:12)
E) Blackburns (2:39)
VETERAN DAY 1 APRIL
[DOWNLOAD] April Workout Card
A1) Front Squat (3:24)
A2) Split Squat Jump (1:32)
A3) Prone Y (1:42)
B1) 1-Arm DBBP (1:09)
B2) Med Ball Shotput with Step (2:50)
C1) Med Ball Chop Circuit (1:24)
C2) Prone Scarecrow (1:29)
D1) Scap Push Up (1:19)
D2) Face Pulls (1:12)
VETERAN DAY 2 APRIL
A1) Seated Rows (0:58)
A2) Scaption Raise (0:56)
A3) Wide Adductor Squeeze (1:22)
B1) Serratus Slides (2:10)
B2) Hip Thrust (1:37)
C1) Sliding Hamstring Curl (1:15)
C2) Side Plank w/ Dumbbell External Rotation
D1) Prone T (1:13)
D2) Bear Crawl (1:10)
VETERAN DAY 3 APRIL
A1) Front Squat (3:24)
A2) Skater Jumps (1:14)
A3) Band External Rotations (1:20)
B1) 1-Arm DBBP (1:09)
B2) Pallof Rotation (2:15)
B3) Prone L (0:55)
C1) RDL (2:03)
C2) Sliding Hamstring Curl (1:15)
C3) Landmine Press (1:19)
D1) Wrist Flexion/Extension (1:27)
D2) Half Kneeling Shoulder Alphabet (1:38)
QUESTIONS? CONCERNS? NEED HELP?
How to Contact Us
B1) Serratus Slides
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