DAY 1
Exrecises REPS REST/SETS
MED BALL WARM-UP
Push-up 4x12RM 60 seconds
Horizontal Chest Pass 3 x 10 90 seconds
Single Leg RDL 4x12RM 60 seconds
Scissor Plyos 3 x 10 90 seconds
Calf Raise 5x12RM 60second
Box Jump 3 x 10 90 seconds
One Legged Squat 4x12RM 60 seconds
Tuck Jump into squat 3 x 10 90 seconds
Lunge 10 pound weight 3x12RM 60 seconds
Scissor Plyos 1 x 10 none
Over Box 1 x 10 none
Double 1 x 10 none
Triple 1 x 10 90 seconds
Russian Twists 3 x 20 60seconds
Rotational throws 3 x 10 90 seconds
Upright Row 3x12RM 60 seconds
Granny Toss 3 x 10 90 seconds
DB ROW 3x12RM 60 seconds
Pullover throw 3 x 10 90 seconds
Tricep extesnios 3 x 12 60 seconds
Vertical Chest Pass 3 x 10 90 seconds
Bicep Curls 3 x 10 none
Day 2
O/U trraining and bullpen
YOGA
Wrist Routine
Day 3
LT. DB. Exercises Sets Reps Tempo
1.Post Delt 3 10 202
2.Lateral Raise 3 10 202
3. Full Can 3 10 202
4. Anterior raise 3 10 202
5. External Rotaion 3 10 202
6. Internal Rotation 3 10 202
ELASTICE TUBING SUBSTITUTED FOR DUMBELLS
SCAP EXERCISES SETS REPS
Worm 1 10
Snow Angel over ball 1 10
Post Delt over ball 1 10
Swim over ball 1 10
Upper body step-up 1 10
Wall sit ABC sequence 1 30 sec
STICK UP 1 10
Y- Squat 1 10
Push-up Plus 1 10
Dynamic stretch 1 10 each side
Band Pull 1 10
Day 4
Exrecises REPS REST/SETS
MED BALL WARM-UP
Push-up 4x12RM 60 seconds
Horizontal Chest Pass 3 x 10 90 seconds
Single Leg RDL 4x12RM 60 seconds
Scissor Plyos 3 x 10 90 seconds
Calf Raise 5x12RM 60second
Box Jump 3 x 10 90 seconds
One Legged Squat 4x12RM 60 seconds
Tuck Jump into squat 3 x 10 90 seconds
Lunge 10 pound weight 3x12RM 60 seconds
Scissor Plyos 1 x 10 none
Over Box 1 x 10 none
Double 1 x 10 none
Triple 1 x 10 90 seconds
Russian Twists 3 x 20 60seconds
Rotational throws 3 x 10 90 seconds
Upright Row 3x12RM 60 seconds
Granny Toss 3 x 10 90 seconds
DB ROW 3x12RM 60 seconds
Pullover throw 3 x 10 90 seconds
Tricep extesnios 3 x 12 60 seconds
Vertical Chest Pass 3 x 10 90 seconds
Bicep Curls 3 x 10 none
Day 5 O/U trraining and bullpen
YOGA
Wrist Routine
Day 6
LT. DB. Exercises Sets Reps Tempo
1.Post Delt 3 10 202
2.Lateral Raise 3 10 202
3. Full Can 3 10 202
4. Anterior raise 3 10 202
5. External Rotaion 3 10 202
6. Internal Rotation 3 10 202
ELASTICE TUBING SUBSTITUTED FOR DUMBELLS
SCAP EXERCISES SETS REPS
Worm 1 10
Snow Angel over ball 1 10
Post Delt over ball 1 10
Swim over ball 1 10
Upper body step-up 1 10
Wall sit ABC sequence 1 30 sec
STICK UP 1 10
Y- Squat 1 10
Push-up Plus 1 10
Dynamic stretch 1 10 each side
Band Pull 1 10
Blackburns exercises 2 20
Day 7 O/U trraining and bullpen
YOGA
Wrist Routine
WHAT DO YOU THINK?
Gernal Complex training routine that I made up from other workouts. It’s more about throwing and gaining speed strength.