Post-Start Full Body Strength Training – Workout of The Week (Week 9)

Starting Pitchers: Here’s a workout you can use the day after a start if you’re on a 5-7 day rotation.

⚾️Workout of The Week⚾️

💪🏻Here’s a breakdown of today’s workout capped by a 500LB Hip Thrust for a 5RM!
1A. Barbell Hip Thrust off the Floor – up to 5RM (Predominantly concentric exercise used in-season for the simple fact that it won’t make you sore. I also chose this because I wanted a main lower body exercise where I could isolate his glutes and hamstrings)
1B. Y,T,I Raises on Incline Bench – 8-10 cycles each letter *Blowing a kiss to your followers is optional😂(Auxiliary upper back strength/cuff work)
2A. SSB Reverse Lunge 3×8 each leg (I believe Single-leg strength exercises should be in every athletes programs. Rowing is the only sport not played on one leg.)
2B. Feet-Elevated Push-ups 3×10 (No load today for Jake. I wanted to get some horizontal pressing in and push-ups are usually my answer as they provide for really good scapular movement)
3A. Single-Arm Banded Row 3×10 (Light Row variation where again the goal was to get some scapular movement)
3B. Forearm Wall Slides 3×10 (Arm care exercise used to drive good scapular upward rotation and maintain good ball and socket congruency)
4A. Prone Plate Switch 3×1 each way (Core/Arm Care exercise I programmed for Jake.)
4B. Rhythmic Stabilizations 3x10sec. W/banded distraction (Exercise I use quite a bit with pitchers to train their rotator cuff to reflexively fire. I like rhythmic stabs as opposed to using something like the body blade because rhythmic stabilizations are unpredictable)



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