Exercise Intelligence Library
438 exercises · 24 categories
438 exercises found
Movement TrainingActivation (4-5)
No Stride Straight Arm Rotations
3 sets·15 each direction·30s rest
Shoulder
1
Elbow
0
Movement TrainingActivation (4-5)
No Stride Across The Chest Rotations
3 sets·12 each direction·30s rest
Shoulder
1
Elbow
0
Movement TrainingHigh Intent (8-9)
No Stride Wall Launch
4 sets·10·45s rest
Shoulder
2
Elbow
1
Movement TrainingActivation (4-5)
No Stride Touch The Floor Rotations
3 sets·10 each side·30s rest
Shoulder
1
Elbow
0
Movement TrainingDevelopment (6-7)
Oblique Side Bends (Water Bag)
3 sets·12 each side·45s rest
Shoulder
2
Elbow
1
Movement TrainingHigh Intent (8-9)
No Stride Quick Stops (Water Bag)
4 sets·8·45s rest
Shoulder
3
Elbow
2
Movement TrainingHigh Intent (8-9)
Step Back Check Swings (Water Bag)
4 sets·10·45s rest
Shoulder
3
Elbow
2
Movement TrainingHigh Intent (8-9)
Door Knockers (Water Bag)
4 sets·8·60s rest
Shoulder
4
Elbow
2
Movement TrainingHigh Intent (8-9)
Split Stance Scoop (Movement)
4 sets·8 each side·60s rest
Shoulder
3
Elbow
1
Movement TrainingHigh Intent (8-9)
Step Back Scoops (Movement)
4 sets·8 each side·60s rest
Shoulder
3
Elbow
1
Movement TrainingHigh Intent (8-9)
Forward Scoop (Movement)
4 sets·8·60s rest
Shoulder
3
Elbow
1
Movement TrainingHigh Intent (8-9)
No Stride Downward Punch (Movement)
4 sets·10·45s rest
Shoulder
3
Elbow
1
Movement TrainingMax Effort (10)
No Stride Scoop For Distance
4 sets·6·90s rest
Shoulder
4
Elbow
2
Movement TrainingActivation (4-5)
No Stride Band Rotations
3 sets·12 each direction·45s rest
Shoulder
2
Elbow
1
Movement TrainingDevelopment (6-7)
Back Step Band Rotations
4 sets·10 each side·45s rest
Shoulder
2
Elbow
1
Movement TrainingHigh Intent (8-9)
Scissor Band Rotations
4 sets·8 each side·60s rest
Shoulder
3
Elbow
1
Movement TrainingMax Effort (10)
CrossLink Sled Rotation
4 sets·6 each side·90s rest
Shoulder
4
Elbow
2
Movement TrainingDevelopment (6-7)
ISO Rod Holds
3 sets·5 holds × 5s·60s rest
Shoulder
2
Elbow
1
Movement TrainingDevelopment (6-7)
ISO Chain Rotations
3 sets·8 each side·60s rest
Shoulder
2
Elbow
1
Movement TrainingDevelopment (6-7)
ISO CrossLink Rotations
4 sets·8 each side·60s rest
Shoulder
2
Elbow
1
Movement TrainingHigh Intent (8-9)
Band CrossLink Rotations
4 sets·8 each side·75s rest
Shoulder
3
Elbow
1
Movement TrainingHigh Intent (8-9)
Water Ball Band Rotations
4 sets·8 each side·75s rest
Shoulder
3
Elbow
1
Movement TrainingMax Effort (10)
No Stride Water Ball Downward Punch
4 sets·6 each side·90s rest
Shoulder
4
Elbow
2
Movement TrainingHigh Intent (8-9)
Landmine Power Rotations
4 sets·8 each side·75s rest
Shoulder
4
Elbow
2
Movement TrainingDevelopment (6-7)
Landmine Rows (Movement)
4 sets·10 each side·60s rest
Shoulder
3
Elbow
1
Movement TrainingDevelopment (6-7)
PVC White (Heavy) No Stride Swings
4 sets·8·60s rest
Shoulder
2
Elbow
1
Movement TrainingHigh Intent (8-9)
PVC Red (Light) Swings
4 sets·10·45s rest
Shoulder
1
Elbow
0
Movement TrainingDevelopment (6-7)
Walking PVC Swings
3 sets·10 swings (walking)·45s rest
Shoulder
1
Elbow
0
Movement TrainingHigh Intent (8-9)
Hockey Stick Swings
4 sets·10·45s rest
Shoulder
2
Elbow
1
Movement TrainingActivation (4-5)
No Stride Snapper Check Swings
4 sets·10·45s rest
Shoulder
1
Elbow
0
Movement TrainingDevelopment (6-7)
No Stride Snapper Swords
4 sets·10·45s rest
Shoulder
2
Elbow
1
Movement TrainingHigh Intent (8-9)
No Stride Snapper Swings
4 sets·10·45s rest
Shoulder
2
Elbow
1
Movement TrainingHigh Intent (8-9)
Mini Step Snapper Swings
4 sets·10·45s rest
Shoulder
2
Elbow
1
Movement TrainingHigh Intent (8-9)
Back Step Snapper Swings
4 sets·8·60s rest
Shoulder
2
Elbow
1
Movement TrainingDevelopment (6-7)
ProVelocity Check Swings
4 sets·10·45s rest
Shoulder
2
Elbow
1
Movement TrainingMax Effort (10)
Stack Swings
4 sets·6 overload + 6 underload·90s rest
Shoulder
3
Elbow
2
Speed & PlyometricsHigh Intent (8-9)
1-leg Bounding
4 sets·5 each leg·90s rest
Shoulder
0
Elbow
0
Speed & PlyometricsHigh Intent (8-9)
10yd Backpedal to 20yd Sprint
4 sets·3·2 min rest
Shoulder
0
Elbow
0
Speed & PlyometricsHigh Intent (8-9)
15yd Side Shuffle to 15yd Sprint
4 sets·3 each side·2 min rest
Shoulder
0
Elbow
0
Speed & PlyometricsHigh Intent (8-9)
3-Bound to 20yd Sprint
4 sets·3·2 min rest
Shoulder
0
Elbow
0
Speed & PlyometricsHigh Intent (8-9)
5-10-5: Side Shuffle Only
4 sets·3 each direction·90s rest
Shoulder
0
Elbow
0
Speed & PlyometricsActivation (4-5)
Backward Skip w/External Rotation
3 sets·20 yards·60s rest
Shoulder
0
Elbow
0
Speed & PlyometricsHigh Intent (8-9)
Band-Resisted Broad Jump
4 sets·5·90s rest
Shoulder
0
Elbow
0
Speed & PlyometricsHigh Intent (8-9)
Band-Resisted Heiden
4 sets·5 each side·90s rest
Shoulder
0
Elbow
0
Speed & PlyometricsHigh Intent (8-9)
Box Jump with 1-Leg Landing
4 sets·5 each leg·90s rest
Shoulder
0
Elbow
0
Speed & PlyometricsDevelopment (6-7)
Half-Kneeling Anti-Rotation Chop w/Rope
3 sets·12 each side·60s rest
Shoulder
2
Elbow
1
Speed & PlyometricsDevelopment (6-7)
Half-Kneeling Cable Chop
3 sets·12 each side·60s rest
Shoulder
2
Elbow
1
Speed & PlyometricsHigh Intent (8-9)
Heiden w/External Rotation Stick
4 sets·5 each side·90s rest
Shoulder
0
Elbow
0
Speed & PlyometricsActivation (4-5)
High Knee Skip
3 sets·20 yards·60s rest
Shoulder
0
Elbow
0
Speed & PlyometricsActivation (4-5)
Lateral High Knee Skip
3 sets·20 yards each direction·60s rest
Shoulder
0
Elbow
0
Speed & PlyometricsHigh Intent (8-9)
Medial-Lateral Hop for Distance
4 sets·5 each direction·90s rest
Shoulder
0
Elbow
0
Speed & PlyometricsHigh Intent (8-9)
Medial-Lateral Line Hop
4 sets·20 hops·90s rest
Shoulder
0
Elbow
0
Speed & PlyometricsHigh Intent (8-9)
Power Skip Third
3 sets·20 yards·90s rest
Shoulder
0
Elbow
0
Speed & PlyometricsHigh Intent (8-9)
Reactive Heiden
4 sets·5 each side·90s rest
Shoulder
0
Elbow
0
Speed & PlyometricsHigh Intent (8-9)
Sprint-Backpedal-Sprint
4 sets·3·2 min rest
Shoulder
0
Elbow
0
Speed & PlyometricsDevelopment (6-7)
Wide-Stance Anti-Rotation Chop w/Rope
3 sets·12 each side·60s rest
Shoulder
2
Elbow
1
MobilityRecovery (1-3)
1-arm Wall Slide w/Overhead Shrug and Lift-off
2 sets·10 each side·30s rest
Shoulder
2
Elbow
1
MobilityRecovery (1-3)
Back to Wall Shoulder Flexion – Alternating Arms
2 sets·10 each side·30s rest
Shoulder
2
Elbow
0
MobilityRecovery (1-3)
Forearm Wall Slide at 135 degrees
2 sets·10·30s rest
Shoulder
2
Elbow
1
MobilityActivation (4-5)
Glute Wall March Iso Hold
3 sets·10 each side·30s rest
Shoulder
0
Elbow
0
MobilityRecovery (1-3)
Knee-Break Ankle Mobilization
2 sets·15 each side·30s rest
Shoulder
0
Elbow
0
MobilityRecovery (1-3)
Kneeling Glute Mobilization
2 sets·10 each side·30s rest
Shoulder
0
Elbow
0
MobilityRecovery (1-3)
Multiplanar Wall Ankle Mobilization
2 sets·10 each direction·30s rest
Shoulder
0
Elbow
0
MobilityRecovery (1-3)
Rocking Ankle Mobilization
2 sets·15 each side·30s rest
Shoulder
0
Elbow
0
MobilityRecovery (1-3)
Split-Stance Kneeling Adductor Mobilization
2 sets·10 each side·30s rest
Shoulder
0
Elbow
0
MobilityRecovery (1-3)
Stability Ball Pec Stretch
2 sets·30s each side·30s rest
Shoulder
2
Elbow
0
MobilityRecovery (1-3)
Standing External Rotation to Wall
2 sets·15 each side·30s rest
Shoulder
2
Elbow
1
MobilityRecovery (1-3)
Supine Band Pullapart on Roller
2 sets·15·30s rest
Shoulder
2
Elbow
0
MobilityRecovery (1-3)
Supine Left Stance Breathing
2 sets·5 breaths·30s rest
Shoulder
0
Elbow
0
MobilityRecovery (1-3)
Wall Hip Flexor Mobilization
2 sets·10 each side·30s rest
Shoulder
0
Elbow
0
MobilityRecovery (1-3)
Wall Slide with Overhead Shrug with Band
2 sets·10·30s rest
Shoulder
2
Elbow
1
Upper BodyActivation (4-5)
1-arm Bottoms-up KB Carry
3 sets·20 yards each side·60s rest
Shoulder
3
Elbow
2
Upper BodyDevelopment (6-7)
1-arm DB Floor Press
3 sets·10 each side·60s rest
Shoulder
3
Elbow
2
Upper BodyDevelopment (6-7)
1-arm Low Incline DB Press
3 sets·10 each side·60s rest
Shoulder
3
Elbow
2
Upper BodyActivation (4-5)
3-Point Extension-Rotation
3 sets·10 each side·60s rest
Shoulder
2
Elbow
1
Upper BodyHigh Intent (8-9)
45-Degree Barbell Bench Press Cluster
4 sets·3+3+3 cluster·90s rest
Shoulder
4
Elbow
3
Upper BodyDevelopment (6-7)
Alternating DB Bench Press
3 sets·10 each side·60s rest
Shoulder
3
Elbow
2
Upper BodyActivation (4-5)
Cable External Rotation at 90 Degrees – Scapular Plane
3 sets·15 each side·45s rest
Shoulder
3
Elbow
1
Upper BodyDevelopment (6-7)
Chest Supported Row – Pronated
3 sets·12·60s rest
Shoulder
2
Elbow
1
Upper BodyDevelopment (6-7)
Decline Close-Grip Bench Press
3 sets·8·90s rest
Shoulder
3
Elbow
3
Upper BodyActivation (4-5)
Elbow-Supported DB External Rotation
3 sets·15 each side·45s rest
Shoulder
3
Elbow
1
Upper BodyActivation (4-5)
Face Pull – right leg forward
3 sets·15·45s rest
Shoulder
3
Elbow
1
Upper BodyDevelopment (6-7)
Half-Kneeling 1-arm Cable Press
3 sets·10 each side·60s rest
Shoulder
3
Elbow
2
Upper BodyDevelopment (6-7)
Half-Kneeling 1-arm KB Overhead Press
3 sets·8 each side·60s rest
Shoulder
4
Elbow
2
Upper BodyDevelopment (6-7)
Half-Kneeling 1-arm Landmine Press
3 sets·10 each side·60s rest
Shoulder
3
Elbow
2
Upper BodyDevelopment (6-7)
Half-Kneeling 1-arm Lat Pulldown
3 sets·12 each side·60s rest
Shoulder
2
Elbow
1
Upper BodyActivation (4-5)
Half-Kneeling Cable External Rotation at 90 degrees, Scapular Plane
3 sets·15 each side·45s rest
Shoulder
3
Elbow
1
Upper BodyActivation (4-5)
Half-Kneeling Face Pull w/External Rotation
3 sets·15·45s rest
Shoulder
3
Elbow
1
Upper BodyActivation (4-5)
Kneeling Cable Scarecrow
3 sets·15 each side·45s rest
Shoulder
3
Elbow
1
Upper BodyActivation (4-5)
Prone 1-arm Trap Raise off Table
3 sets·15 each side·45s rest
Shoulder
2
Elbow
0
Upper BodyActivation (4-5)
Prone External Rotation
3 sets·15 each side·45s rest
Shoulder
2
Elbow
1
Upper BodyActivation (4-5)
Prone Lower Trap Activation
3 sets·15·45s rest
Shoulder
2
Elbow
0
Upper BodyActivation (4-5)
Prone Trap Raise on Incline Bench
3 sets·15·45s rest
Shoulder
2
Elbow
0
Upper BodyActivation (4-5)
Quadruped Extension-Rotation
3 sets·10 each side·45s rest
Shoulder
2
Elbow
1
Upper BodyActivation (4-5)
Rock-Back Quadruped Extension-Rotation
3 sets·10 each side·45s rest
Shoulder
2
Elbow
1
Upper BodyActivation (4-5)
Side-Lying External Rotation
3 sets·15 each side·45s rest
Shoulder
2
Elbow
1
Upper BodyDevelopment (6-7)
Split-Stance High to Low Anti-Rotation
3 sets·12 each side·60s rest
Shoulder
2
Elbow
1
Upper BodyDevelopment (6-7)
Split-Stance Landmine Press
3 sets·10 each side·60s rest
Shoulder
3
Elbow
2
Upper BodyDevelopment (6-7)
Split-Stance Low Cable Row
3 sets·12 each side·60s rest
Shoulder
2
Elbow
1
Upper BodyDevelopment (6-7)
Standing 1-arm Cable Press
3 sets·12 each side·60s rest
Shoulder
3
Elbow
2
Upper BodyDevelopment (6-7)
Standing 1-arm Cable Row
3 sets·12 each side·60s rest
Shoulder
2
Elbow
1
Upper BodyDevelopment (6-7)
Standing 1-arm Landmine Press
3 sets·10 each side·60s rest
Shoulder
3
Elbow
2
Upper BodyDevelopment (6-7)
Supinated Grip Inverted Row
3 sets·12·60s rest
Shoulder
2
Elbow
2
Upper BodyActivation (4-5)
Supine External Rotation
3 sets·15 each side·45s rest
Shoulder
2
Elbow
1
Upper BodyDevelopment (6-7)
Thick Grip Standing 1-arm Cable Row
3 sets·12 each side·60s rest
Shoulder
2
Elbow
2
Upper BodyHigh Intent (8-9)
Wide, Neutral Grip Pull-up Cluster
4 sets·3+3+3 cluster·90s rest
Shoulder
3
Elbow
2
StrengthDevelopment (6-7)
1-arm Bottoms-up KB Split Squat
3 sets·8 each side·75s rest
Shoulder
3
Elbow
2
StrengthDevelopment (6-7)
1-arm KB Front Squat
3 sets·8 each side·75s rest
Shoulder
2
Elbow
1
StrengthDevelopment (6-7)
1-arm KB Lateral Lunge
3 sets·10 each side·60s rest
Shoulder
1
Elbow
0
StrengthDevelopment (6-7)
1-leg Hip Thrust off Bench
3 sets·12 each side·60s rest
Shoulder
0
Elbow
0
StrengthActivation (4-5)
Alternating Lateral Lunge Walk w/Overhead Reach
3 sets·10 each side·60s rest
Shoulder
1
Elbow
0
StrengthHigh Intent (8-9)
Anderson Front Squat from Pins
4 sets·5·90s rest
Shoulder
2
Elbow
1
StrengthHigh Intent (8-9)
Anterior Loaded Barbell Bulgarian Split Squat
3 sets·8 each side·90s rest
Shoulder
2
Elbow
1
StrengthDevelopment (6-7)
Anterior Loaded Barbell Step-up
3 sets·8 each side·75s rest
Shoulder
2
Elbow
1
StrengthHigh Intent (8-9)
Barbell Bulgarian Split Squat
3 sets·8 each side·90s rest
Shoulder
2
Elbow
1
StrengthDevelopment (6-7)
Barbell Reverse Lunge-Front
3 sets·8 each side·75s rest
Shoulder
2
Elbow
1
StrengthDevelopment (6-7)
Barbell Stiff-Legged Deadlift
3 sets·8·90s rest
Shoulder
0
Elbow
0
StrengthHigh Intent (8-9)
Conventional Deadlift for Speed
6 sets·3·60s rest
Shoulder
0
Elbow
0
StrengthDevelopment (6-7)
Counterbalanced 1-leg Squat to Bench
3 sets·8 each side·75s rest
Shoulder
1
Elbow
0
StrengthActivation (4-5)
Cradle Walk to Forward Lunge
3 sets·10 each side·60s rest
Shoulder
0
Elbow
0
StrengthDevelopment (6-7)
DB Goblet Lateral Lunge
3 sets·10 each side·60s rest
Shoulder
1
Elbow
0
StrengthDevelopment (6-7)
DB Reverse Lunge to 1-leg RDL
3 sets·8 each side·75s rest
Shoulder
0
Elbow
0
StrengthDevelopment (6-7)
DB Slideboard Reverse Lunge
3 sets·10 each side·60s rest
Shoulder
0
Elbow
0
StrengthDevelopment (6-7)
Deep Squat Anti-Rotation Press
3 sets·10 each side·60s rest
Shoulder
2
Elbow
1
StrengthActivation (4-5)
Deep Squat Breathing w/Lat Stretch
2 sets·5 breaths·30s rest
Shoulder
1
Elbow
0
StrengthActivation (4-5)
In-Place Lateral Lunge
3 sets·12 each side·60s rest
Shoulder
0
Elbow
0
StrengthDevelopment (6-7)
KB Goblet Slideboard Lateral Lunge
3 sets·10 each side·60s rest
Shoulder
1
Elbow
0
StrengthActivation (4-5)
Lateral Lunge with Band Overhead Reach
3 sets·10 each side·60s rest
Shoulder
1
Elbow
0
StrengthHigh Intent (8-9)
Low-Setting Trap Bar Deadlift
4 sets·5·2 min rest
Shoulder
0
Elbow
0
StrengthHigh Intent (8-9)
Medial-Lateral Hurdle Hop w/Stick
4 sets·5 each direction·90s rest
Shoulder
0
Elbow
0
StrengthHigh Intent (8-9)
Medial-Lateral Hurdle Hop w/out Stick
4 sets·10 hops·90s rest
Shoulder
0
Elbow
0
StrengthDevelopment (6-7)
Plate-Loaded Slideboard Lateral Lunge
3 sets·10 each side·60s rest
Shoulder
1
Elbow
0
StrengthActivation (4-5)
PRI Wall Squat w/Right Arm Reach
2 sets·5 each side·30s rest
Shoulder
1
Elbow
0
StrengthActivation (4-5)
Prisoner Lunge Walk with Pec Stretch
3 sets·10 each side·60s rest
Shoulder
1
Elbow
0
StrengthActivation (4-5)
Pull-Back Butt-kick to Overhead Lunge Walk
3 sets·10 each side·60s rest
Shoulder
1
Elbow
0
StrengthHigh Intent (8-9)
Split Squat Cycle Jump
4 sets·8 each side·75s rest
Shoulder
0
Elbow
0
StrengthActivation (4-5)
Squat to Stand w/Diagonal Reach
3 sets·10 each side·45s rest
Shoulder
1
Elbow
0
StrengthDevelopment (6-7)
Squat to Stand with Overhead Squat
3 sets·8·60s rest
Shoulder
2
Elbow
1
StrengthDevelopment (6-7)
Suspension Trainer Overhead Squat
3 sets·10·60s rest
Shoulder
2
Elbow
1
Warmup & MobilityActivation (4-5)
World's Greatest Stretch
2 sets·5 each side·30s rest
Shoulder
1
Elbow
0
Warmup & MobilityActivation (4-5)
Hip Circle Walk
2 sets·10 yards·30s rest
Shoulder
0
Elbow
0
Warmup & MobilityActivation (4-5)
Leg Swing (Front to Back)
2 sets·15 each side·20s rest
Shoulder
0
Elbow
0
Warmup & MobilityActivation (4-5)
Leg Swing (Side to Side)
2 sets·15 each side·20s rest
Shoulder
0
Elbow
0
Warmup & MobilityRecovery (1-3)
Arm Circle Warm-Up
2 sets·15 each direction·20s rest
Shoulder
1
Elbow
0
Warmup & MobilityActivation (4-5)
High Knee Walk
2 sets·20 yards·30s rest
Shoulder
0
Elbow
0
Warmup & MobilityActivation (4-5)
Butt Kick Walk
2 sets·20 yards·30s rest
Shoulder
0
Elbow
0
Warmup & MobilityActivation (4-5)
Lateral Shuffle Warm-Up
2 sets·20 yards each direction·30s rest
Shoulder
0
Elbow
0
Warmup & MobilityActivation (4-5)
Carioca (Grapevine)
2 sets·20 yards each direction·30s rest
Shoulder
0
Elbow
0
Warmup & MobilityActivation (4-5)
Spiderman Lunge
2 sets·8 each side·30s rest
Shoulder
1
Elbow
0
Warmup & MobilityRecovery (1-3)
Hip 90/90 Stretch
2 sets·10 each side·30s rest
Shoulder
0
Elbow
0
Warmup & MobilityRecovery (1-3)
Pigeon Stretch
2 sets·30s each side·20s rest
Shoulder
0
Elbow
0
Warmup & MobilityRecovery (1-3)
Thoracic Spine Foam Roll
2 sets·60s·20s rest
Shoulder
1
Elbow
0
Warmup & MobilityRecovery (1-3)
Hip Flexor Kneeling Stretch
2 sets·30s each side·20s rest
Shoulder
0
Elbow
0
Warmup & MobilityActivation (4-5)
Glute Bridge Warm-Up
2 sets·15·30s rest
Shoulder
0
Elbow
0
Warmup & MobilityActivation (4-5)
Clamshell Warm-Up
2 sets·15 each side·20s rest
Shoulder
0
Elbow
0
Warmup & MobilityActivation (4-5)
Band Walk (Lateral)
2 sets·15 steps each direction·30s rest
Shoulder
0
Elbow
0
Warmup & MobilityRecovery (1-3)
Thoracic Rotation Stretch (Seated)
2 sets·10 each side·20s rest
Shoulder
1
Elbow
0
Warmup & MobilityRecovery (1-3)
Ankle Circles
2 sets·15 each direction each foot·15s rest
Shoulder
0
Elbow
0
Warmup & MobilityRecovery (1-3)
Neck Mobility Warm-Up
1 sets·8 each direction·15s rest
Shoulder
0
Elbow
0
Warmup & MobilityRecovery (1-3)
Wrist Circles and Flexion/Extension
1 sets·15 each direction·15s rest
Shoulder
0
Elbow
1
Warmup & MobilityActivation (4-5)
Downward Dog to Upward Dog Flow
2 sets·10·30s rest
Shoulder
2
Elbow
1
Warmup & MobilityActivation (4-5)
Lunge with Lateral Reach
2 sets·8 each side·30s rest
Shoulder
1
Elbow
0
Warmup & MobilityActivation (4-5)
Scorpion Stretch
2 sets·8 each side·30s rest
Shoulder
1
Elbow
0
Warmup & MobilityRecovery (1-3)
Supine Knee-to-Chest Stretch
2 sets·30s each side·15s rest
Shoulder
0
Elbow
0
Warmup & MobilityRecovery (1-3)
Standing Quad Stretch
2 sets·30s each side·15s rest
Shoulder
0
Elbow
0
Warmup & MobilityRecovery (1-3)
Standing Hamstring Stretch (Toe Touch)
2 sets·30s·15s rest
Shoulder
0
Elbow
0
Warmup & MobilityActivation (4-5)
Dynamic Chest Opener
2 sets·15·20s rest
Shoulder
1
Elbow
0
Shoulder StrengthDevelopment (6-7)
Dumbbell Lateral Raise
3 sets·15·45s rest
Shoulder
3
Elbow
1
Shoulder StrengthActivation (4-5)
Prone Y-T-W Raise
3 sets·10 each position·45s rest
Shoulder
2
Elbow
0
Elbow & Forearm HealthActivation (4-5)
Wrist Flexion Curl (Dumbbell)
3 sets·15·30s rest
Shoulder
0
Elbow
2
Elbow & Forearm HealthActivation (4-5)
Wrist Extension Curl (Dumbbell)
3 sets·15·30s rest
Shoulder
0
Elbow
2
Elbow & Forearm HealthActivation (4-5)
Forearm Pronation/Supination (Hammer)
3 sets·15 each direction·30s rest
Shoulder
0
Elbow
2
Throwing MechanicsDevelopment (6-7)
Reverse Throw (Wrist Snap)
3 sets·10·45s rest
Shoulder
3
Elbow
2
Throwing MechanicsActivation (4-5)
Rocker Drill (Throwing)
3 sets·10·45s rest
Shoulder
2
Elbow
1
Throwing MechanicsDevelopment (6-7)
Pivot Pick (Throwing Drill)
3 sets·10·45s rest
Shoulder
3
Elbow
2
Velocity DevelopmentHigh Intent (8-9)
Weighted Ball Throws (Overload)
4 sets·6·90s rest
Shoulder
5
Elbow
4
Velocity DevelopmentMax Effort (10)
Underload Ball Throws (Underweight)
4 sets·6·90s rest
Shoulder
4
Elbow
3
Velocity DevelopmentMax Effort (10)
Med Ball Overhead Slam (Velocity)
4 sets·6·90s rest
Shoulder
4
Elbow
2
Velocity DevelopmentActivation (4-5)
90° Lasso
3 sets·10 each direction·45s rest
Shoulder
2
Elbow
1
Velocity DevelopmentActivation (4-5)
Figure 8s
3 sets·10 each direction·30s rest
Shoulder
1
Elbow
1
Velocity DevelopmentActivation (4-5)
Stir the Pot
3 sets·10 each direction·30s rest
Shoulder
1
Elbow
1
Velocity DevelopmentHigh Intent (8-9)
Reverse Throw (Velocity)
3 sets·8·60s rest
Shoulder
3
Elbow
2
Velocity DevelopmentActivation (4-5)
RDL (Throwing Prep)
3 sets·10·60s rest
Shoulder
0
Elbow
0
Velocity DevelopmentDevelopment (6-7)
Rocker (Velocity)
3 sets·10·45s rest
Shoulder
2
Elbow
1
Velocity DevelopmentDevelopment (6-7)
Shuffle (Throwing)
3 sets·10·60s rest
Shoulder
3
Elbow
2
Velocity DevelopmentHigh Intent (8-9)
Pulse Double Play
3 sets·10·60s rest
Shoulder
3
Elbow
2
Velocity DevelopmentHigh Intent (8-9)
Jump Session
3 sets·5 jumps then throw·90s rest
Shoulder
3
Elbow
2
Velocity DevelopmentHigh Intent (8-9)
Long Toss
1 sets·Progressive distance·60s between throws rest
Shoulder
4
Elbow
3
Velocity DevelopmentMax Effort (10)
Walk-Back Long Toss
1 sets·Walk back to max distance·60s between throws rest
Shoulder
5
Elbow
4
Velocity DevelopmentRecovery (1-3)
Shake-Out Throwing
2 sets·10-15·30s rest
Shoulder
1
Elbow
1
Velocity DevelopmentMax Effort (10)
Pull-Downs
1 sets·6-8·60s between throws rest
Shoulder
5
Elbow
4
Velocity DevelopmentHigh Intent (8-9)
Overhead Med Ball Soccer Throw
4 sets·8·75s rest
Shoulder
4
Elbow
2
Velocity DevelopmentHigh Intent (8-9)
Step-Back Med Ball Punch
4 sets·8 each side·75s rest
Shoulder
3
Elbow
2
Velocity DevelopmentActivation (4-5)
Cross Symmetry Row
3 sets·15·45s rest
Shoulder
2
Elbow
1
Velocity DevelopmentActivation (4-5)
Cross Symmetry T-Y-I
3 sets·10 each position·45s rest
Shoulder
2
Elbow
1
Velocity DevelopmentActivation (4-5)
Cross Symmetry Row with W
3 sets·12·45s rest
Shoulder
2
Elbow
1
Velocity DevelopmentActivation (4-5)
Cross Symmetry IR/ER
3 sets·15 each direction·45s rest
Shoulder
2
Elbow
1
Velocity DevelopmentActivation (4-5)
Cross Symmetry Pull Apart
3 sets·15·45s rest
Shoulder
2
Elbow
1
Velocity DevelopmentActivation (4-5)
90° Field Goal ISO with Ball
3 sets·20-30s hold·45s rest
Shoulder
2
Elbow
1
Velocity DevelopmentActivation (4-5)
90° Field Goal Reach to Sky
3 sets·10·45s rest
Shoulder
2
Elbow
1
Velocity DevelopmentRecovery (1-3)
90° Lat/Pec Stretch ISO
3 sets·20-30s hold·45s rest
Shoulder
1
Elbow
1
Velocity DevelopmentHigh Intent (8-9)
Pivot Pick (Velocity)
3 sets·10·60s rest
Shoulder
3
Elbow
2
Rotational PowerHigh Intent (8-9)
Med Ball Rotational Throw (Wall)
4 sets·8 each side·75s rest
Shoulder
3
Elbow
1
Rotational PowerDevelopment (6-7)
Cable Woodchop (High to Low)
4 sets·12 each side·60s rest
Shoulder
2
Elbow
1
Rotational PowerDevelopment (6-7)
Pallof Press (Anti-Rotation)
3 sets·12 each side·45s rest
Shoulder
2
Elbow
1
Explosive & Plyometric TrainingHigh Intent (8-9)
Box Jump (Bilateral)
4 sets·5·90s rest
Shoulder
0
Elbow
0
Explosive & Plyometric TrainingHigh Intent (8-9)
Depth Drop to Broad Jump
4 sets·5·90s rest
Shoulder
0
Elbow
0
Explosive & Plyometric TrainingHigh Intent (8-9)
Continuous Broad Jump
4 sets·5 jumps·90s rest
Shoulder
0
Elbow
0
Speed & SprintingDevelopment (6-7)
Wall Drive (Acceleration Drill)
4 sets·10 each leg·60s rest
Shoulder
0
Elbow
0
Speed & SprintingActivation (4-5)
A-Skip (Sprint Mechanics)
3 sets·20 yards·60s rest
Shoulder
0
Elbow
0
Recovery & Tissue QualityRecovery (1-3)
Foam Roll Thoracic Spine
1 sets·60-90s·0s rest
Shoulder
0
Elbow
0
Recovery & Tissue QualityRecovery (1-3)
Lacrosse Ball Pec Minor Release
1 sets·60-90s each side·0s rest
Shoulder
0
Elbow
0
Recovery & Tissue QualityRecovery (1-3)
Foam Roll Glutes and Piriformis
1 sets·60-90s each side·0s rest
Shoulder
0
Elbow
0
Biotensegrity & Fascial TrainingActivation (4-5)
Fascial Rebound Bounce (Bilateral)
3 sets·30s·45s rest
Shoulder
0
Elbow
0
Biotensegrity & Fascial TrainingActivation (4-5)
Spiral Line Reach and Rotate
3 sets·10 each side·30s rest
Shoulder
1
Elbow
0
Biotensegrity & Fascial TrainingRecovery (1-3)
Tensegrity Squat with Arm Float
3 sets·8·30s rest
Shoulder
1
Elbow
0
Explosive Power DevelopmentMax Effort (10)
Jump Squat (Barbell)
4 sets·5·2 min rest
Shoulder
2
Elbow
1
Explosive Power DevelopmentMax Effort (10)
Trap Bar Jump Deadlift
4 sets·5·2 min rest
Shoulder
0
Elbow
0
Explosive Power DevelopmentMax Effort (10)
Resisted Sprint (Sled Push)
4 sets·15 yards·2 min rest
Shoulder
0
Elbow
0
Movement TrainingActivation (4-5)
Barefoot Toe/Heel Walk
2 sets·15 yd·30s rest
Shoulder
0
Elbow
0
Explosive & Plyometric TrainingHigh Intent (8-9)
Ankle Pogo
2 sets·15·45s rest
Shoulder
0
Elbow
0
Movement TrainingDevelopment (6-7)
Split-Stance Cross-Body Reach
2 sets·6/side·30s rest
Shoulder
1
Elbow
0
Movement TrainingDevelopment (6-7)
Walking Lunge with Contralateral Reach
2 sets·10 yd·30s rest
Shoulder
1
Elbow
0
Speed & SprintingDevelopment (6-7)
A-March with Opposite-Arm Tension
2 sets·15 yd·45s rest
Shoulder
1
Elbow
0
Speed & SprintingDevelopment (6-7)
A-Skip (Baseball Sprint)
2 sets·15 yd·45s rest
Shoulder
1
Elbow
0
Explosive & Plyometric TrainingHigh Intent (8-9)
Alternating Bounds
2 sets·10 yd·90s rest
Shoulder
1
Elbow
0
Explosive & Plyometric TrainingMax Effort (10)
Banded Broad Jump
2 sets·3·90s rest
Shoulder
0
Elbow
0
Speed & SprintingMax Effort (10)
10-Yard Sprint
3 sets·1·180s rest
Shoulder
1
Elbow
0
Speed & SprintingMax Effort (10)
Falling Start Sprint
2 sets·10 yd·180s rest
Shoulder
1
Elbow
0
Strength & PowerMax Effort (10)
Trap Bar Jump
2 sets·3·90s rest
Shoulder
1
Elbow
1
Movement TrainingActivation (4-5)
Ankle Rocker
2 sets·10·30s rest
Shoulder
0
Elbow
0
Explosive & Plyometric TrainingHigh Intent (8-9)
Single-Leg Pogo
2 sets·8/leg·60s rest
Shoulder
0
Elbow
0
Movement TrainingDevelopment (6-7)
Cross-Crawl March
2 sets·15 yd·30s rest
Shoulder
1
Elbow
0
Movement TrainingDevelopment (6-7)
Sprinter ISO with Contralateral Reach
2 sets·10 sec/side·30s rest
Shoulder
1
Elbow
0
Speed & SprintingHigh Intent (8-9)
A-Switch
2 sets·5/side·60s rest
Shoulder
1
Elbow
0
Speed & SprintingHigh Intent (8-9)
Fast A-Skip
2 sets·15 yd·60s rest
Shoulder
1
Elbow
0
Strength & PowerMax Effort (10)
Banded Hip Snap
2 sets·5·60s rest
Shoulder
0
Elbow
0
Explosive & Plyometric TrainingMax Effort (10)
Reactive Pogo
2 sets·8·60s rest
Shoulder
0
Elbow
0
Speed & SprintingMax Effort (10)
20-Yard Sprint
2 sets·1·180s rest
Shoulder
1
Elbow
0
Speed & SprintingMax Effort (10)
Flying 10 Sprint
3 sets·1·240s rest
Shoulder
1
Elbow
0
Speed & SprintingHigh Intent (8-9)
Cross-Body Band Sprint
4 sets·10 yd·90s rest
Shoulder
1
Elbow
0
Loaded CarriesHigh Intent (8-9)
Heavy Trap Bar Carry
3 sets·20-30 yards·90s rest
Shoulder
2
Elbow
1
Loaded CarriesHigh Intent (8-9)
Heavy Farmer's Carry
3 sets·30-40 yards·90s rest
Shoulder
2
Elbow
1
Loaded CarriesDevelopment (6-7)
Suitcase Carry
3 sets·20-30 yards each side·75s rest
Shoulder
2
Elbow
1
Loaded CarriesDevelopment (6-7)
Single-Arm Front Rack Carry
3 sets·20-30 yards each side·75s rest
Shoulder
3
Elbow
1
Loaded CarriesDevelopment (6-7)
Cross-Body Carry
3 sets·20-30 yards each side·75s rest
Shoulder
2
Elbow
1
Loaded CarriesHigh Intent (8-9)
Sandbag Bear Hug Carry
3 sets·20-30 yards·90s rest
Shoulder
2
Elbow
1
Loaded CarriesHigh Intent (8-9)
Sandbag Shoulder Carry
3 sets·20-30 yards each side·90s rest
Shoulder
3
Elbow
1
Loaded CarriesDevelopment (6-7)
Single-Arm Overhead Carry
3 sets·20-30 yards each side·75s rest
Shoulder
4
Elbow
2
Loaded CarriesDevelopment (6-7)
Bottoms-Up KB Carry
3 sets·20-30 yards each side·75s rest
Shoulder
3
Elbow
2
Loaded CarriesHigh Intent (8-9)
Heavy Farmer March
3 sets·20-30 yards·90s rest
Shoulder
2
Elbow
1
Med Ball TrainingHigh Intent (8-9)
Standing Rotational Scoop Toss
4 sets·6 each side·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingHigh Intent (8-9)
Step-Behind Rotational Scoop Toss
4 sets·6 each side·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingHigh Intent (8-9)
Shuffle-to-Rotational Scoop Toss
4 sets·6 each side·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingHigh Intent (8-9)
Walking Rotational Scoop Toss
4 sets·6 each side·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingHigh Intent (8-9)
Split-Stance Rotational Scoop Toss
4 sets·8 each side·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingDevelopment (6-7)
Half-Kneeling Rotational Scoop Toss
3 sets·8 each side·60s rest
Shoulder
2
Elbow
1
Med Ball TrainingDevelopment (6-7)
Tall-Kneeling Rotational Scoop Toss
3 sets·8 each side·60s rest
Shoulder
2
Elbow
1
Med Ball TrainingHigh Intent (8-9)
Single-Leg Rotational Scoop Toss
3 sets·6 each side·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingHigh Intent (8-9)
Pivot Rotational Throw
4 sets·6 each side·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingHigh Intent (8-9)
Hip-Turn Rotational Throw
4 sets·6 each side·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingHigh Intent (8-9)
Step-Back Rotational Throw
4 sets·6 each side·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingHigh Intent (8-9)
Crossover Rotational Throw
4 sets·6 each side·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingMax Effort (10)
Lateral Bound-to-Rotational Throw
4 sets·5 each side·90s rest
Shoulder
3
Elbow
1
Med Ball TrainingHigh Intent (8-9)
Rotational Shot-Put Throw
4 sets·6 each side·75s rest
Shoulder
4
Elbow
2
Med Ball TrainingHigh Intent (8-9)
Single-Arm Rotational Shot-Put
4 sets·6 each side·75s rest
Shoulder
4
Elbow
2
Med Ball TrainingHigh Intent (8-9)
Double-Arm Rotational Chest Throw
4 sets·8 each side·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingHigh Intent (8-9)
Reverse Rotational Throw
3 sets·6 each side·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingHigh Intent (8-9)
Recoil Rotational Throw
4 sets·6 each side·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingHigh Intent (8-9)
Catch-and-Rebound Rotational Throw
4 sets·6 each side·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingMax Effort (10)
Rapid Alternating Wall Rotational Throw
3 sets·10 each side·90s rest
Shoulder
4
Elbow
2
Med Ball TrainingMax Effort (10)
Overhead Forward Throw
4 sets·6·90s rest
Shoulder
3
Elbow
1
Med Ball TrainingMax Effort (10)
Overhead Backward Throw
4 sets·6·90s rest
Shoulder
3
Elbow
1
Med Ball TrainingHigh Intent (8-9)
Underhand Forward Toss
4 sets·6·75s rest
Shoulder
2
Elbow
1
Med Ball TrainingHigh Intent (8-9)
Underhand Vertical Toss
4 sets·6·75s rest
Shoulder
2
Elbow
1
Med Ball TrainingMax Effort (10)
Squat-to-Vertical Toss
4 sets·6·90s rest
Shoulder
2
Elbow
1
Med Ball TrainingMax Effort (10)
Broad Jump-to-Med Ball Throw
4 sets·5·90s rest
Shoulder
3
Elbow
1
Med Ball TrainingMax Effort (10)
Countermovement Vertical Throw
4 sets·6·90s rest
Shoulder
3
Elbow
1
Med Ball TrainingHigh Intent (8-9)
Kneeling Overhead Throw
3 sets·8·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingHigh Intent (8-9)
Tall-Kneeling Overhead Throw
3 sets·8·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingHigh Intent (8-9)
Explosive Chest Pass
4 sets·8·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingMax Effort (10)
Plyometric Chest Pass
4 sets·10·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingMax Effort (10)
Jump-to-Chest Pass
4 sets·6·90s rest
Shoulder
3
Elbow
1
Med Ball TrainingMax Effort (10)
Drop-to-Chest Pass
4 sets·6·90s rest
Shoulder
3
Elbow
1
Med Ball TrainingMax Effort (10)
Med Ball Slam
4 sets·8·90s rest
Shoulder
3
Elbow
1
Med Ball TrainingMax Effort (10)
Overhead Slam
4 sets·8·90s rest
Shoulder
3
Elbow
1
Med Ball TrainingMax Effort (10)
Jump Slam
4 sets·6·90s rest
Shoulder
3
Elbow
1
Med Ball TrainingMax Effort (10)
Split-Stance Slam
4 sets·8 each side·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingMax Effort (10)
Rotational Slam
4 sets·8 each side·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingMax Effort (10)
Rainbow Slam
4 sets·6 each side·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingMax Effort (10)
Scoop Slam
4 sets·8·75s rest
Shoulder
3
Elbow
1
Med Ball TrainingMax Effort (10)
Sprint Start Med Ball Push
4 sets·5·90s rest
Shoulder
2
Elbow
1
Med Ball TrainingMax Effort (10)
Falling Start Med Ball Throw
4 sets·5·90s rest
Shoulder
2
Elbow
1
Med Ball TrainingHigh Intent (8-9)
Split-Stance Acceleration Throw
4 sets·6 each side·75s rest
Shoulder
2
Elbow
1
Med Ball TrainingMax Effort (10)
Med Ball Broad Jump
4 sets·5·90s rest
Shoulder
2
Elbow
1
Med Ball TrainingMax Effort (10)
Med Ball Vertical Jump
4 sets·5·90s rest
Shoulder
2
Elbow
1
Med Ball TrainingMax Effort (10)
Med Ball Squat Jump
4 sets·5·90s rest
Shoulder
2
Elbow
1
Med Ball TrainingMax Effort (10)
Med Ball Split Jump
4 sets·5 each side·90s rest
Shoulder
2
Elbow
1
Med Ball TrainingMax Effort (10)
Med Ball Lateral Bound
4 sets·5 each side·90s rest
Shoulder
2
Elbow
1
Med Ball TrainingActivation (4-5)
Med Ball A-March
3 sets·20 yards·60s rest
Shoulder
1
Elbow
0
Med Ball TrainingHigh Intent (8-9)
Med Ball Shot-Put
4 sets·6 each side·75s rest
Shoulder
4
Elbow
2
Med Ball TrainingHigh Intent (8-9)
Step-Behind Shot-Put
4 sets·6 each side·75s rest
Shoulder
4
Elbow
2
Med Ball TrainingHigh Intent (8-9)
Crow-Hop Shot-Put
4 sets·6 each side·75s rest
Shoulder
4
Elbow
2
Med Ball TrainingDevelopment (6-7)
Half-Kneeling Single-Arm Throw
3 sets·8 each side·60s rest
Shoulder
3
Elbow
2
Med Ball TrainingDevelopment (6-7)
Tall-Kneeling Single-Arm Throw
3 sets·8 each side·60s rest
Shoulder
3
Elbow
2
Shoulder StrengthRecovery (1-3)
Dead Hangs
3 sets·20-30s·60s rest
Shoulder
1
Elbow
1
Movement TrainingActivation (4-5)
Bear Crawls
3 sets·20-30 yards·60s rest
Shoulder
2
Elbow
1
Loaded CarriesDevelopment (6-7)
Kettle Bell Waiter Walks
3 sets·20-30 yards each side·75s rest
Shoulder
4
Elbow
2
StrengthDevelopment (6-7)
Split Stance ISO Pull
3 sets·3-5s hold each side·60s rest
Shoulder
2
Elbow
1
StrengthDevelopment (6-7)
Split Stance ISO Hold
3 sets·20-30s each side·60s rest
Shoulder
0
Elbow
0
StrengthDevelopment (6-7)
Split Stance ISO Squat
3 sets·20-30s each side·75s rest
Shoulder
0
Elbow
0
StrengthHigh Intent (8-9)
Squat - Chains
4 sets·5·2 min rest
Shoulder
2
Elbow
1
StrengthHigh Intent (8-9)
Squat - Bands
4 sets·5·2 min rest
Shoulder
2
Elbow
1
StrengthDevelopment (6-7)
Split Stance Squat
3 sets·10 each side·75s rest
Shoulder
0
Elbow
0
Velocity DevelopmentHigh Intent (8-9)
Weighted Ball Throw — 6 oz
4 sets·6·90s rest
Shoulder
4
Elbow
3
Velocity DevelopmentHigh Intent (8-9)
Weighted Ball Throw — 7 oz
4 sets·6·90s rest
Shoulder
4
Elbow
3
Velocity DevelopmentHigh Intent (8-9)
Weighted Ball Throw — 8 oz
4 sets·6·90s rest
Shoulder
4
Elbow
3
Hitting DrillsDevelopment (6-7)
Tee Work — Inside Pitch
3 sets·10·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
Tee Work — Middle Pitch
3 sets·10·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
Tee Work — Outside Pitch
3 sets·10·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
Tee Work — High Pitch
3 sets·10·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
Tee Work — Low Pitch
3 sets·10·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
Soft Toss — Standard
3 sets·15·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
Soft Toss — Inside
3 sets·12·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
Soft Toss — Outside
3 sets·12·30s rest
Shoulder
1
Elbow
0
Hitting DrillsHigh Intent (8-9)
Side 3-Ball
3 sets·10 sequences·45s rest
Shoulder
2
Elbow
1
Hitting DrillsActivation (4-5)
Ground Work
1 sets·5 min·0s rest
Shoulder
0
Elbow
0
Hitting DrillsActivation (4-5)
CAT 1 — Full
2 sets·8·30s rest
Shoulder
0
Elbow
0
Hitting DrillsActivation (4-5)
Reach Through
2 sets·8 each side·30s rest
Shoulder
1
Elbow
0
Hitting DrillsActivation (4-5)
CAT 1 — Low
2 sets·8·30s rest
Shoulder
0
Elbow
0
Hitting DrillsActivation (4-5)
Bridge
3 sets·12·30s rest
Shoulder
0
Elbow
0
Hitting DrillsActivation (4-5)
Greatest Stretch
2 sets·5 each side·30s rest
Shoulder
1
Elbow
0
Hitting DrillsActivation (4-5)
Planks and Bears
3 sets·30s each·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
PVC Stick Drills
3 sets·10·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
Lunge and Stride
3 sets·10 each side·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
Stride–Trail Toe Drive
3 sets·10·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
No-Stride Short-Arm Bat
3 sets·10·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
No-Stride Arms Checklist
3 sets·8·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
No-Stride PVC Long Pole
3 sets·10·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
Walk-Away Drill
3 sets·10·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
Wall 90° Drills
3 sets·10·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
Side Bend
3 sets·10 each side·30s rest
Shoulder
1
Elbow
0
Hitting DrillsHigh Intent (8-9)
Water-Bag Drills
3 sets·10·45s rest
Shoulder
2
Elbow
1
Hitting DrillsDevelopment (6-7)
Quick Stops
3 sets·10·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
Step-Back Check Swing
3 sets·10·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
Door Knocker
3 sets·12·30s rest
Shoulder
1
Elbow
0
Hitting DrillsHigh Intent (8-9)
Medicine-Ball Drills
3 sets·8·45s rest
Shoulder
2
Elbow
1
Hitting DrillsHigh Intent (8-9)
Split-Stance Scoop
3 sets·8 each side·45s rest
Shoulder
2
Elbow
1
Hitting DrillsHigh Intent (8-9)
Forward Scoop
3 sets·8·45s rest
Shoulder
2
Elbow
1
Hitting DrillsMax Effort (10)
No-Stride Scoop — Distance
3 sets·6·60s rest
Shoulder
2
Elbow
1
Hitting DrillsHigh Intent (8-9)
No-Stride Windmill Punch
3 sets·8·45s rest
Shoulder
2
Elbow
1
Hitting DrillsDevelopment (6-7)
Contact-Locust Ankle
3 sets·10·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
Step-Behind
3 sets·10·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
Backside Holds
3 sets·10 holds·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
ISO Chest Rotation
3 sets·8 each direction·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
Band Rotation
3 sets·12 each direction·45s rest
Shoulder
1
Elbow
0
Hitting DrillsHigh Intent (8-9)
Landmine Rotations
3 sets·8 each side·60s rest
Shoulder
2
Elbow
1
Hitting DrillsDevelopment (6-7)
Landmine Rows
3 sets·10 each side·45s rest
Shoulder
2
Elbow
1
Hitting DrillsActivation (4-5)
Surf-Bends
3 sets·10 each side·30s rest
Shoulder
0
Elbow
0
Hitting DrillsHigh Intent (8-9)
Underhand Ball Downward Drives
3 sets·10·45s rest
Shoulder
2
Elbow
1
Hitting DrillsDevelopment (6-7)
PVC Lead — No Stride, No Movement
3 sets·12·30s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
PVC Lead — No Stride, Walk Through
3 sets·10·30s rest
Shoulder
1
Elbow
0
Hitting DrillsHigh Intent (8-9)
Heavy Stick Swings
3 sets·10·60s rest
Shoulder
2
Elbow
1
Hitting DrillsDevelopment (6-7)
Snapper with Split-Grip Check and Swivel
3 sets·12·45s rest
Shoulder
1
Elbow
0
Hitting DrillsDevelopment (6-7)
PVC Hem-Wire Drill
3 sets·10·30s rest
Shoulder
1
Elbow
0
Hitting DrillsHigh Intent (8-9)
Stick Swings
3 sets·10·45s rest
Shoulder
2
Elbow
1
Hitting DrillsMax Effort (10)
Two-Velo Swings
3 sets·5 heavy + 5 light·60s rest
Shoulder
2
Elbow
1
Hitting DrillsDevelopment (6-7)
Plate-Direction Drill
3 sets·10·30s rest
Shoulder
1
Elbow
0