In season- Starting Pitcher
Day 0: pitch
Day 1
dynamic warmup
Deadlift one warmup set to 6, then 4x4
single leg squat to box 2x10 each side
free weight from squat 2x6
elevated single leg lunges 2x7 each leg
lateral lunges with green exercise tubing around knees (holding a 2lb med ball out front) 2x10
Reverse lunge into a single leg RDL 2x8
Y Ts Ls 3x10
floor swimmers 2x25
wall slides 2x25
DB pushups 2x10
Rows 2x12
Exercise bike highest level for 1 minute max effort
Day 2
Exercise bike
dynamic warmup
double handle explosive medicine ball wall touches
intensive medicine ball wall throws
Broad Jump
throw
sprints
Day 3
20- 25 pitch Bullpen,
Repeat day 1, possibly replace the free weight front squat with 4 sled pushes 25 yards, as long as the facility has enough room for this
Day 4
Repeat day 2
Day 5
Rest
Day 6
Pitch