Strenghth training

Does anybody have any good workouts for a pitcher that plays quarterback as well. If so please reply


with bands
active resistive flexion
active resistive extension
" " adduction
" " abduction
" " internal rotation
" " exernal rotation

with dbs
prone extension
prone horizontal abduction
prone rows

I would suggest you do your football workout through the end of football season, then switch to a baseball workout. Both should include some rotator cuff work. If you are still in high school, both workouts will be pretty similar but the baseball workout will probably have fewer Olympic lifts. I have some great baseball exercises on my website if you would like to check that out.