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Early Work Softball Strength Training
MUST WATCH | Short Safety Videos
WAIVER - Must Complete!
General Weight Room Safety Tips (3:27)
Barbell Safety - Using Collars and Checking Plate Gaps (2:02)
Safety on Jumping Exercises (0:50)
Pain, Soreness and Swapping Exercises (2:21)
Choosing a Suitable Med Ball Wall (0:24)
Choosing the Right Medicine Ball (1:05)
Using Percentages in Training
GET STARTED | Workout Instructions
Biggest Thing to Know About the Program (1:19)
How to Use This Online Program Software (1:38)
How to Fill Out Your Workout Program Card (3:06)
Choosing the Right Amount of Weight For Exercises (2:28)
Lifting Tempo and Bar Speed (2:43)
Workout Card Information
Where to Find Your Workout Cards
Choosing The Rookie or Veteran Program (1:47)
[DOWNLOAD] Arm Care Program
Warm Up Routine (1:06)
ROOKIE DAY 1 MAY
[DOWNLOAD] May Workout Card
A1) Repeated Squat Jumps (1:21)
A2) Sword Pull (1:54)
B1) Skater Jumps (1:14)
B2) Pushups Plus (1:05)
B3) Scaption Raise (0:56)
C1) Dumbbell Reverse Lunge (1:01)
C2) Prone T (1:13)
D1) Side Plank with Lift (1:08)
D2) Chest Supported Row (1:44)
ROOKIE DAY 2 MAY
A1) Standing Triple Jump (1:11)
A2) Prone L (1:29)
B1) Push Ups (1:15)
B2) Seated Rows (0:58)
C1) Split Stance RDL (1:28)
C2) Serratus Slide (2:10)
D1) Lateral Lunge (1:40)
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) Goblet Squat (1:25)
B2) 1-Leg Deadbug Crunch (1:47)
C1) Alternating 1-Arm Dumbbell Bench Press (1:44)
C2) Lat Pulldown (1:05)
C3) Side Plank with External Rotation (1:11)
D1) 1-Arm DB Row (1:47)
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) Lateral Jumps (1:18)
A3) Scaption Raise (0:56)
B1) DBBP (Dumbbell Bench Press) (1:25)
B2) Lateral Lunge (1:40)
C1) 1-Arm DB Row (1:47)
C2) Band Internal Rotations (1:12)
D1) Serratus Slide (2:10)
D2) A-Y-A Shoulder Exercise (1:05)
VETERAN DAY 2 MAY
A1) Lat Pulldown (1:05)
A2) Prone Y (1:42)
A3) Sliding Lateral Lunge (1:58)
B1) RDL (Romanian Deadlift) (2:03)
B2) Incline DB Bench (1:29)
C1) Deadbug (1:25)
C2) Side Plank with Lift (1:08)
D1) Sword Pull (1:54)
D2) Zottman Curl (0:31)
VETERAN DAY 3 MAY
A1) Hex Bar Deadlift (1:45)
A2) Scissor Jumps (1:07)
A3) Pallof Rotation (2:11)
B1) Alternating 1-Arm Dumbbell Bench Press (1:44)
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) Marching Plank (0:39)
D1) Forearm 6-Way (3:04)
D2) DB External Rotations (1:07)
ROOKIE DAY 1 APRIL
[DOWNLOAD] April Workout Card
A1) Scissor Jumps (1:07)
A2) Prone Y (1:42)
B1) Front Squat (3:24)
B2) Seated Rows (0:58)
B3) Scap Push Ups (1:19)
C1) Goblet Split Squat (1:06)
C2) Prone T (1:13)
D1) Side Plank with Lift (1:08)
D2) Ball Hamstring Curl (0:57)
ROOKIE DAY 2 APRIL
A1) Pallof Press + Step (1:39)
A2) Lateral Jumps (1:18)
B1) Push Ups (1:15)
B2) A-Y-A Shoulder Exercise (1:05)
C1) RDL (Romanian Deadlift) (2:03)
C2) Lateral Raise (0:52)
D1) Prone Scarecrows (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)
B3) Pushups Plus (1:05)
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 Rack Rev Lunge (0:49)
A2) Split Squat Jump (1:32)
A3) W-Y-W (1:06)
B1) 1-Arm DBBP (1:09)
B2) Med Ball Shotput with Step (2:50)
C1) Side Plank with Lift (1:08)
C2. Prone Scarecrows (1:29)
D1) Serratus Slide (2:10)
D2) Face Pull (1:12)
VETERAN DAY 2 APRIL
A1) 1-Arm DB Row (1:47)
A2) Front Raise (1:20)
A3) Wide Adductor Squeeze (1:22)
B1) Incline Push Up Plus (1:08)
B2) 1-Leg Bench Hip Extension (1:09)
C1) Ball Hamstring Curl (0:57)
C2) DB External Rotations (1:07)
D1) Sword Pull (1:54)
D2) 1-Leg Deadbug Crunch (1:47)
VETERAN DAY 3 APRIL
A1) Front Squat (3:24)
A2) Standing Triple Jump (1:11)
A3) Band External Rotations (1:20)
B1) 1-Arm DBBP (1:09)
B2) Med Ball Chop Circuit (1:24)
B3) Prone L (1:29)
C1) Split Stance RDL (1:28)
C2) Lateral Band Walk (1:23)
C3) Landmine Press (1:19)
D1) Wrist Flexion/Extension (1:27)
D2) Shoulder Alphabet (1:38)
QUESTIONS? CONCERNS? NEED HELP?
How to Contact Us
ARM CARE WORKOUT A - 2-3 Sets of Each
[DOWNLOAD] Arm Care Program
A1. Prone L (aka Scarecrows) [12-15reps] (1:29)
A2. Prone Y [12-15reps]
B1. Scaption Raise [12-15reps] (0:56)
B2. Band External Rotations [12-15reps] (1:20)
C1. Sword Pull [12-15reps] (1:54)
C2. Band Internal Rotations [12-15reps] (1:12)
D. Shoulder Alphabet [1 min] (1:38)
ARM CARE WORKOUT B | 2-3 Sets of Each
[DOWNLOAD] Arm Care Program
A1. DB External Rotations [12-15reps] (1:07)
A2. Scap Push Ups [12-15reps] (1:19)
B1. Prone T [12-15reps] (1:13)
B2. Prone Scarecrows [12-15reps] (1:29)
C1. Scaption Raise [12-15reps] (0:56)
C2. Side Plank [0:45 per side] (1:05)
D. Blackburns [1 min x 6 positions] (2:39)
C2. Side Plank [0:45 per side]
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