CATCHER'S WORKOUT PROGRAM:
OFFSEASON PROTOCOL - WEEK 1 | DAYS 1
WARMUP:
BIKE FOR 5 - 10 MINUTES
ROLL OUT FOR 5 MINUTES
MOBILITY:
SPIDER MAN: 5 REPS EACH SIDE
ADDUCTOR MOB: 5 REPS EACH SIDE
ANKLE MOB: 10 REPS EACH LEG
HIP CAR: 5 REPS EACH SIDE
PRONE SCAP RETRACTIONS: 5 REPS
DYNAMIC:
TURKISH GET UP: 3 SETS OF 3 REPS EACH SIDE, WITH 1 MINUTE REST IN BETWEEN
EXERCISES:
SUPER SET 1 (DO 3 SETS OF ALL EXERCISES TOTAL)
BEAR CRAWL: GO 10 YARDS, 30 SECOND REST IN BETWEEN SETS.
HIP CAR: 5 REPS EACH SIDE
SEE ABOVE FOR VIDEO
FRONT FOOT ELEVATED SPLIT SQUAT: 8 REPS EACH LEG
MB CATCHER THROW: 4 REPS EACH SIDE
*PLEASE MAKE SURE TO MOVE YOUR THROWING-HAND SIDE FOOT UNDERNEATH YOUR MIDDLE BEFORE THE THROW.
SUPER SET 2 (DO 4 SETS OF ALL EXERCISES TOTAL)
SINGLE LEG RACK PULL: 5 REPS EACH LEG (USE LIGHT, EASILY MANAGEABLE, WEIGHT)
BOX JUMP: 3 REPS - USE A LOWER BOX AND EXPLODE UPWARDS
CHEST SUPPORTED ROW: 12 REPS - USE LIGHT WEIGHT
SUPER SET 3 (DO 2 SETS OF ALL EXERCISES TOTAL)
STEP UP: 90 SECONDS TOTAL, 12-18 INCH BOX, ALTERNATING LEGS
FACE PULLS: 15 REPS, LIGHT BAND OR LOW WEIGHT
PUSH-UPS: 10 REPS, ECENTRIC MOVE FOR 3 SECONDS (FAST PUSH UP, SLOWLY LOWER DOWN FOR A 3 COUNT)
WARMUP:
BIKE FOR 5-10 MINUTES
ROLL OUT FOR 5 MINIUTES
MOBILITY:
SPIDER-MAN x5 REPS
ADDUCTOR MOB x5 REPS
ANKLE MOB x10 REPS
HIP CAR x5 REPS
PRONE SCAP RETRACTIONS x5 REPS
DYNAMIC:
TURKISH GET UP x3 REPS (DO 3 SETS WTH 1:00 MINUTE OF REST IN BETWEEN)
LADDER SERIES
EXERCISES:
SUPERSET #1 (4 EXERCISE CIRCUIT): 1:00 MINUTE REST IN BETWEEN SETS
NAME: BEAR CRAWL
REPS: 10 YARDS
SETS: 3
LOAD: GO SLOW!
NOTES: MAINTAIN A ROUNDED BACK
NAME: HIP CAR
REPS: 3 EACH LEG
SETS: 3
LOAD: NA
NOTES: NA
NAME: FRONT FOOT ELEVATED SPLIT SQUAT
REPS: 8 EACH LEG
SETS: 3
LOAD: NA
NOTES: USE ASSISTANCE
NAME: MED BALL CATCHER THROW
REPS: 4 EACH SIDE
SETS: 3
LOAD: NA
NOTES: NA
SUPERSET #2 (3 EXERCISE CIRCUIT): 1:00 MINUTE REST IN BETWEEN SETS
NAME: SINGLE LEG RACK PULL (OR DEADLIFT)
REPS: 8
SETS: 4
LOAD: LIGHT WEIGHT
NOTES: WITH BARBELL
NAME: BOX JUMP
REPS: 5
SETS: 4
LOAD: USE LOW BOX
NOTES: EXPLODE UP!
EXPLANATION: STANDING IN FRONT OF BOX, WITH BOTH FEET ON THE GROUND BEHIND THE BOX, JUMP UP AND ONTO THE BOX IN FRONT OF YOU. DO NOT JUMP INTO A SQUAT. JUMP BACK OFF BOX AND RESET FEET, REPEAT.
(CREATE VIDEO)
NAME: CHEST SUPPORTED ROW
REPS: 12
SETS: 4
LOAD: LIGHT
NOTES: NA
(CREATE VIDEO)
SUPERSET #3 (3 EXERCISE CIRCUIT): 1:00 MINUTE REST IN BETWEEN SETS
NAME: STEP UP
REPS/DURATION: 1:30 MINUTES
SETS: 3
LOAD: 12-18 INCH BOX
NOTES: ALTERNATE LEGS EACH REP
(CREATE VIDEO)
NAME: FACE PULLS
REPS: 15
SETS: 3
LOAD: LIGHT BAND
NOTES: NA
NAME: PUSH UPS
REPS: 10
SETS: 3
LOAD:
NOTES: 3-SECOND, ECCENTRIC - LOWER BODY TO THE GROUND SLOWLY OVER A 3 SECOND PERIOD, EXPLODE UP.
(CREATE VIDEO)