Today is focused heavily on getting the body to ‘flow’. The work will be indicative of this. Our movement prep will be plyometric based, accepting force and redirecting it. Our flow state phase will be aided by constraints. Throwing will be our typical plyo ball work with more ‘feel’ based movements implemented into it.
Plyometric Building Blocks
- Lateral Jump to Broad (5 Each Side, Fast Movements with Depth into landing)
- Calf-Based Pogos (30 Seconds)
- Pulse Landmine Press
- Drop-Catch Landmine Catches
Flow State
- Lateral Stride to Counter w/Barbell (8 Reps)
- Cat Camel (8 Reps)
- Round your upper back driving your scapula underneath your armpit, exhale into starting position and drive your scapula toward your spine to extend the upper back.
- Barbell Squat Coils
- Quadruped Extension Rotation (5 Each Side)
- Pace one hand by your ear and rotate through your upper back following your elbow with your eyes.
- Side Lying Open Books (4 Each Side)
- Arms in T Position, chest to ceiling. Knees together to one side. Bring arm and follow with eyes to same side knees are facing. Once together, open the knee and move to other side, bring 2nd knee together, return to T position and then flow over with the other arm, bringing arms and knees together.
- 90/90 Stretch with Step-Up (5 Each Side)
- Tidal Tank Skene’s Turns (5 Total)
- Shuffle Shoves w/6 LB Med Ball (5 Total)
Throwing Work
Everything with be 2 sets of 5, go through each exercise for 5 then return to the 1st and repeat.
- Angled Pick Offs 350 Gram
- Stretch Lasso’s 300 Gram
- From Arm Mechanics w/1.5 LB and 250 Gram for Throwing
- Double Knee Down Reach and Pull Throws with 200 Gram Ball
- Double Knee Down Thoracic Layback Throws with 6 oz Weighted Ball
- Stretch Throws w/6 oz Weighted Ball
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