Week 12: Movement Day @ NSi Field House

Background: 3 IP Saturday 10/24. Flat ground throws 10/28. Next outing will be 10/30.

Movement Work

• 90/90 Crossovers
• Pulse Overs (Open Gate)
• Step Up to Reach Up
• X – Pulls
• Laying Prone Lifts
• T-Spine

Water Bag Movement

• Washing Machines w/Tidal Tank x 10
• Gorilla Shakes w/Tidal Sphere x 10
• Flat Chest Press w/Tidal Tank x 10
• Rockers w/Sphere x 10
• Skenes Turns w/Tank x 10

Medicine Ball

• Sequence Shoves (2 Sets of 5)
  • Load Rear Leg (Pre-Coil) and violently launch, extending the rear shoulder/lats with the shove
• Reverse Load n’ Throw (2 Sets of 5)
  • Start in staggered stance, load into rear hip and bring ball over the neck slot.
  • Uncoil and launch ball from neck slot (Feel it in the triceps / shoulders)
• Knee to Ground Shuffle Shoves

Plyo Throws

• Pivot Pickoffs
• Angled Pickoffs
• Lasso Throws
• Double Knee Thoracic Throws
• Loaded Stretch Throws (Focus on back knee to the ground, then throw)