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On- Ramp

by Lawrence J
1 athletes joined

Program Description

Getting arm back in shape to throw steamballs

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 22, 2025 01:51
  • Last Edited
    Jun 18, 2025 08:19

Summary

**On-Ramp** is an 8-week program designed to kickstart your fitness journey with three focused workouts each week. This program combines dynamic exercises like the J-Band Series, Reverse Throws, and Pivot Picks to enhance your full-body strength and coordination. Each session is structured to gradually build your endurance and intensity, making it perfect for beginners or anyone looking to refine their technique. Get ready to transform your fitness routine from the comfort of your home!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
1
10 reps
RPE 7
4
Extension Catch- 7oz
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
1
10 reps
RPE 7
4
Extension Catch- 7oz
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
1
10 reps
-
5
Extension Catch- 9oz
1
-
6
Extension Catch- 7oz
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
1
10 reps
-
5
Extension Catch- 9oz
1
-
6
Extension Catch- 7oz
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 9oz
1
-
8
Extension Catch- 7oz
1
-
9
Extension Catch- 5oz
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 9oz
1
-
8
Extension Catch- 7oz
1
-
9
Extension Catch- 5oz
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 11oz
1
-
8
Extension Catch- 9oz
1
-
9
Extension Catch- 7oz
1
-
10
Extension Catch- 5oz
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 11oz
1
-
8
Extension Catch- 9oz
1
-
9
Extension Catch- 7oz
1
-
10
Extension Catch- 5oz
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
1
10 reps
RPE 7
4
Extension Catch- 7oz
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
1
10 reps
RPE 7
4
Extension Catch- 7oz
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
1
10 reps
-
5
Extension Catch- 9oz
1
-
6
Extension Catch- 7oz
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
1
10 reps
-
5
Extension Catch- 9oz
1
-
6
Extension Catch- 7oz
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 9oz
1
-
8
Extension Catch- 7oz
1
-
9
Extension Catch- 5oz
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 9oz
1
-
8
Extension Catch- 7oz
1
-
9
Extension Catch- 5oz
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 11oz
1
-
8
Extension Catch- 9oz
1
-
9
Extension Catch- 7oz
1
-
10
Extension Catch- 5oz
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 11oz
1
-
8
Extension Catch- 9oz
1
-
9
Extension Catch- 7oz
1
-
10
Extension Catch- 5oz
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
1
10 reps
RPE 7
4
Extension Catch- 7oz
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
1
10 reps
RPE 7
4
Extension Catch- 7oz
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
1
10 reps
-
5
Extension Catch- 9oz
1
-
6
Extension Catch- 7oz
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
1
10 reps
-
5
Extension Catch- 9oz
1
-
6
Extension Catch- 7oz
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 9oz
1
-
8
Extension Catch- 7oz
1
-
9
Extension Catch- 5oz
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 9oz
1
-
8
Extension Catch- 7oz
1
-
9
Extension Catch- 5oz
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 11oz
1
-
8
Extension Catch- 9oz
1
-
9
Extension Catch- 7oz
1
-
10
Extension Catch- 5oz
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 11oz
1
-
8
Extension Catch- 9oz
1
-
9
Extension Catch- 7oz
1
-
10
Extension Catch- 5oz
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
1
10 reps
-
5
Extension Catch- 9oz
1
-
6
Extension Catch- 7oz
1
-
7
Pull- Downs 5oz
1
4 reps
-
8
Pull- Downs 6oz
1
4 reps
-
9
Pull- Downs 4oz
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
1
10 reps
-
5
Extension Catch- 9oz
1
-
6
Extension Catch- 7oz
1
-
7
Pull- Downs 5oz
1
4 reps
-
8
Pull- Downs 6oz
1
4 reps
-
9
Pull- Downs 4oz
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 9oz
1
-
8
Extension Catch- 7oz
1
-
9
Extension Catch- 5oz
1
-
10
Pull- Downs 5oz
1
4 reps
-
11
Pull- Downs 6oz
1
4 reps
-
12
Pull- Down 7oz
1
4 reps
-
13
Pull- Downs 5oz
1
4 reps
-
14
Pull- Downs 4oz
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 9oz
1
-
8
Extension Catch- 7oz
1
-
9
Extension Catch- 5oz
1
-
10
Pull- Downs 5oz
1
4 reps
-
11
Pull- Downs 6oz
1
4 reps
-
12
Pull- Down 7oz
1
4 reps
-
13
Pull- Downs 5oz
1
4 reps
-
14
Pull- Downs 4oz
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 9oz
1
-
8
Extension Catch- 7oz
1
-
9
Extension Catch- 5oz
1
-
10
Pull- Downs 5oz
1
4 reps
-
11
Pull- Downs 6oz
1
4 reps
-
12
Pull- Down 7oz
1
4 reps
-
13
Pull- Downs 5oz
1
4 reps
-
14
Pull- Downs 4oz
1
4 reps
-
15
Pull- Down 3oz
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 9oz
1
-
8
Extension Catch- 7oz
1
-
9
Extension Catch- 5oz
1
-
10
Pull- Downs 5oz
1
4 reps
-
11
Pull- Downs 6oz
1
4 reps
-
12
Pull- Down 7oz
1
4 reps
-
13
Pull- Downs 5oz
1
4 reps
-
14
Pull- Downs 4oz
1
4 reps
-
15
Pull- Down 3oz
1
4 reps
-
Week 1
1 / 8 Weeks
Day 1
1
J- Band Series
1 Set
10 Reps
-
2
Reverse Throws
2 Sets
10 Reps
@7
3
Pivot Picks
1 Set
10 Reps
@7
4
Extension Catch- 7oz
1 Set
-
Day 2
1
J- Band Series
1 Set
10 Reps
-
2
Reverse Throws
2 Sets
10 Reps
@7
3
Pivot Picks
1 Set
10 Reps
@7
4
Extension Catch- 7oz
1 Set
-
Day 3
1
J- Band Series
1 Set
10 Reps
-
2
Reverse Throws
2 Sets
10 Reps
@7
3
Pivot Picks
1 Set
10 Reps
@7
4
Extension Catch- 7oz
1 Set
-