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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
A1) Hex Bar Deadlift
Armpits over middle of bar
Shoelaces under middle of bar
Middle fingers on middle of handle
Feet flat
Keep back flat by pinching shoulder blades together and squeezing armpits
Keep core braced throughout movement
Neutral spine position: head and chest move together
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