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BoostcampPNG

HHS Baseball Offseason

by Nick Reichelt
24 athletes joined

Program Description

Help ball players gain strength while maintaining maximum range of motion. Movement over maxes!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 11, 2024 03:23
  • Last Edited
    Oct 04, 2024 06:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 6
3
Squat (Bodyweight)
4
5-10 reps
RPE 6
4
Hip Hinge
4
5-10 reps
RPE 6
5A
Hand Pick-Up Push Up
3
5-10 reps
RPE 6
5B
Inverted Row
3
5-10 reps
RPE 6
6A
Plank
2
30 secs
RPE 6
6B
Side Plank
4
15 secs
RPE 6
6C
Glute Bridge (Bodyweight)
2
15 secs
RPE 6
6D
Superman
2
15 secs
RPE 6
7A
Prone Y Lifts
2
5-10 reps
RPE 6
7B
Prone T Lifts
2
5-10 reps
RPE 6
7C
Prone W Lifts
2
5-10 reps
RPE 6
7D
Prone Scap Squeeze Arm Lifts
2
5-10 reps
RPE 6
7E
Scap Push Ups
2
5-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 6
3
Squat (Bodyweight)
4
6-11 reps
RPE 6
4
Hip Hinge
4
6-11 reps
RPE 6
5A
Hand Pick-Up Push Up
3
6-11 reps
RPE 6
5B
Inverted Row
3
6-11 reps
RPE 6
6A
Plank
2
35 secs
RPE 6
6B
Side Plank
4
15 secs
RPE 6
6C
Glute Bridge (Bodyweight)
2
15 secs
RPE 6
6D
Superman
2
15 secs
RPE 6
7A
Prone Y Lifts
2
6-11 reps
RPE 6
7B
Prone T Lifts
2
6-11 reps
RPE 6
7C
Prone W Lifts
2
6-11 reps
RPE 6
7D
Prone Scap Squeeze Arm Lifts
2
6-11 reps
RPE 6
7E
Scap Push Ups
2
6-11 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 6
3
Squat (Bodyweight)
4
8-13 reps
RPE 6.5
4
Hip Hinge
4
8-13 reps
RPE 6.5
5A
Hand Pick-Up Push Up
3
8-13 reps
RPE 6.5
5B
Inverted Row
3
8-13 reps
RPE 6.5
6A
Plank
2
40 secs
RPE 6.5
6B
Side Plank
4
20 secs
RPE 6.5
6C
Glute Bridge (Bodyweight)
2
20 secs
RPE 6.5
6D
Superman
2
20 secs
RPE 6.5
7A
Prone Y Lifts
2
8-12 reps
RPE 6
7B
Prone T Lifts
2
8-12 reps
RPE 6
7C
Prone W Lifts
2
8-12 reps
RPE 6
7D
Prone Scap Squeeze Arm Lifts
2
8-12 reps
RPE 6
7E
Scap Push Ups
2
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 6
3
Squat (Bodyweight)
4
8-13 reps
RPE 6.5
4
Hip Hinge
4
8-13 reps
RPE 6.5
5A
Hand Pick-Up Push Up
3
8-13 reps
RPE 6.5
5B
Inverted Row
3
8-13 reps
RPE 6.5
6A
Plank
2
40 secs
RPE 6.5
6B
Side Plank
4
20 secs
RPE 6.5
6C
Glute Bridge (Bodyweight)
2
20 secs
RPE 6.5
6D
Superman
2
20 secs
RPE 6.5
7A
Prone Y Lifts
2
8-12 reps
RPE 6
7B
Prone T Lifts
2
8-12 reps
RPE 6
7C
Prone W Lifts
2
8-12 reps
RPE 6
7D
Prone Scap Squeeze Arm Lifts
2
8-12 reps
RPE 6
7E
Scap Push Ups
2
8-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7.5
3
Goblet Squat
1
1
2
5-10 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
4
Romanian Deadlift (Dumbbell)
1
1
2
5-10 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
5A
Inverted Row
2
10-15 reps
RPE 7.5
5B
Hand Pick-Up Push Up
2
10-15 reps
RPE 7.5
5C
Dumbbell Row
2
7-10 reps
RPE 7
5D
Bench Press (Dumbbell)
2
7-10 reps
RPE 7
6A
Plank
2
45 secs
RPE 7
6B
Side Plank
4
20 secs
RPE 7
6C
Glute Bridge (Bodyweight)
2
20 secs
RPE 7
6D
Superman
2
20 secs
RPE 7
7A
Prone Y Lifts
2
8-10 reps
RPE 7
7B
Prone T Lifts
2
8-10 reps
RPE 7
7C
Prone W Lifts
2
8-10 reps
RPE 7
7D
Prone Scap Squeeze Arm Lifts
2
7-10 reps
RPE 7
7E
Scap Push Ups
2
7-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7.5
3
Goblet Squat
1
1
2
5-10 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
4
Romanian Deadlift (Dumbbell)
1
1
2
5-10 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
5A
Inverted Row
2
10-15 reps
RPE 7.5
5B
Hand Pick-Up Push Up
2
10-15 reps
RPE 7.5
5C
Dumbbell Row
2
7-10 reps
RPE 7
5D
Bench Press (Dumbbell)
2
7-10 reps
RPE 7
6A
Plank
2
45 secs
RPE 7
6B
Side Plank
4
20 secs
RPE 7
6C
Glute Bridge (Bodyweight)
2
20 secs
RPE 7
6D
Superman
2
20 secs
RPE 7
7A
Prone Y Lifts
2
8-10 reps
RPE 7
7B
Prone T Lifts
2
8-10 reps
RPE 7
7C
Prone W Lifts
2
8-10 reps
RPE 7
7D
Prone Scap Squeeze Arm Lifts
2
7-10 reps
RPE 7
7E
Scap Push Ups
2
7-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7.5
3
Goblet Squat
1
1
2
5-10 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
4
Romanian Deadlift (Dumbbell)
1
1
2
5-10 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
5A
Inverted Row
2
10-15 reps
RPE 7.5
5B
Hand Pick-Up Push Up
2
10-15 reps
RPE 7.5
5C
Dumbbell Row
2
7-10 reps
RPE 7
5D
Bench Press (Dumbbell)
2
7-10 reps
RPE 7
6A
Plank
2
50 secs
RPE 7
6B
Side Plank
4
25 secs
RPE 7
6C
Glute Bridge (Bodyweight)
2
25 secs
RPE 7
6D
Superman
2
25 secs
RPE 7
7A
Prone Y Lifts
2
8-10 reps
RPE 7
7B
Prone T Lifts
2
8-10 reps
RPE 7
7C
Prone W Lifts
2
8-10 reps
RPE 7
7D
Prone Scap Squeeze Arm Lifts
2
7-10 reps
RPE 7
7E
Scap Push Ups
2
7-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7.5
3
Goblet Squat
1
1
2
5-10 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
4
Romanian Deadlift (Dumbbell)
1
1
2
5-10 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
5A
Inverted Row
2
10-15 reps
RPE 7.5
5B
Hand Pick-Up Push Up
2
10-15 reps
RPE 7.5
5C
Dumbbell Row
2
7-10 reps
RPE 7
5D
Bench Press (Dumbbell)
2
7-10 reps
RPE 7
6A
Plank
2
50 secs
RPE 7
6B
Side Plank
4
25 secs
RPE 7
6C
Glute Bridge (Bodyweight)
2
25 secs
RPE 7
6D
Superman
2
25 secs
RPE 7
7A
Prone Y Lifts
2
8-10 reps
RPE 7
7B
Prone T Lifts
2
8-10 reps
RPE 7
7C
Prone W Lifts
2
8-10 reps
RPE 7
7D
Prone Scap Squeeze Arm Lifts
2
7-10 reps
RPE 7
7E
Scap Push Ups
2
7-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7.5
3
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Romanian Deadlift (Trap Bar)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5A
Pull-Up (Bodyweight)
1
1
5-20 reps
5-20 reps
RPE 7
RPE 8
5B
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 7
RPE 8
5C
Chin-Up (Bodyweight)
1
1
5-20 reps
5-20 reps
RPE 7
RPE 8
5D
Hand Pick-Up Push Up
1
1
10-20 reps
10-20 reps
RPE 7
RPE 8
6A
Plank
2
60 secs
RPE 8
6B
Side Plank
4
30 secs
RPE 7
6C
Glute Bridge (Bodyweight)
2
30 secs
RPE 7
6D
Superman
2
30 secs
RPE 7
7A
Prone Y Lifts
2
8-10 reps
RPE 7
7B
Prone T Lifts
2
8-10 reps
RPE 7
7C
Prone W Lifts
2
8-10 reps
RPE 7
7D
Prone Scap Squeeze Arm Lifts
2
7-10 reps
RPE 7
7E
Scap Push Ups
2
7-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7.5
3
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Romanian Deadlift (Trap Bar)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5A
Pull-Up (Bodyweight)
1
1
5-20 reps
5-20 reps
RPE 7
RPE 8
5B
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 7
RPE 8
5C
Chin-Up (Bodyweight)
1
1
5-20 reps
5-20 reps
RPE 7
RPE 8
5D
Hand Pick-Up Push Up
1
1
10-20 reps
10-20 reps
RPE 7
RPE 8
6A
Plank
2
60 secs
RPE 8
6B
Side Plank
4
30 secs
RPE 7
6C
Glute Bridge (Bodyweight)
2
30 secs
RPE 7
6D
Superman
2
30 secs
RPE 7
7A
Prone Y Lifts
2
8-10 reps
RPE 7
7B
Prone T Lifts
2
8-10 reps
RPE 7
7C
Prone W Lifts
2
8-10 reps
RPE 7
7D
Prone Scap Squeeze Arm Lifts
2
7-10 reps
RPE 7
7E
Scap Push Ups
2
7-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7.5
3
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Romanian Deadlift (Trap Bar)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5A
Pull-Up (Bodyweight)
1
1
5-20 reps
5-20 reps
RPE 7
RPE 8
5B
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 7
RPE 8
5C
Chin-Up (Bodyweight)
1
1
5-20 reps
5-20 reps
RPE 7
RPE 8
5D
Hand Pick-Up Push Up
1
1
10-20 reps
10-20 reps
RPE 7
RPE 8
6A
Plank
2
60 secs
RPE 8
6B
Side Plank
4
30 secs
RPE 7
6C
Glute Bridge (Bodyweight)
2
30 secs
RPE 7
6D
Superman
2
30 secs
RPE 7
7A
Prone Y Lifts
2
8-10 reps
RPE 7
7B
Prone T Lifts
2
8-10 reps
RPE 7
7C
Prone W Lifts
2
8-10 reps
RPE 7
7D
Prone Scap Squeeze Arm Lifts
2
7-10 reps
RPE 7
7E
Scap Push Ups
2
7-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7.5
3
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Romanian Deadlift (Trap Bar)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5A
Pull-Up (Bodyweight)
1
1
5-20 reps
5-20 reps
RPE 7
RPE 8
5B
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 7
RPE 8
5C
Chin-Up (Bodyweight)
1
1
5-20 reps
5-20 reps
RPE 7
RPE 8
5D
Hand Pick-Up Push Up
1
1
10-20 reps
10-20 reps
RPE 7
RPE 8
6A
Plank
2
60 secs
RPE 8
6B
Side Plank
4
30 secs
RPE 7
6C
Glute Bridge (Bodyweight)
2
30 secs
RPE 7
6D
Superman
2
30 secs
RPE 7
7A
Prone Y Lifts
2
8-10 reps
RPE 7
7B
Prone T Lifts
2
8-10 reps
RPE 7
7C
Prone W Lifts
2
8-10 reps
RPE 7
7D
Prone Scap Squeeze Arm Lifts
2
7-10 reps
RPE 7
7E
Scap Push Ups
2
7-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6
4D
Long Toss 120 Feet - Arc Throws
1
3 mins
RPE 6.5
4E
Long Toss 150 Feet - Arc Throws
1
5 mins
RPE 6.5
4F
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 7
4G
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 7
4H
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6.5
4I
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6.5
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6
4D
Long Toss 120 Feet - Arc Throws
1
3 mins
RPE 6.5
4E
Long Toss 150 Feet - Arc Throws
1
5 mins
RPE 6.5
4F
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 7
4G
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 7
4H
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6.5
4I
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6.5
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6
4D
Long Toss 120 Feet - Arc Throws
1
3 mins
RPE 6.5
4E
Long Toss 150 Feet - Arc Throws
1
5 mins
RPE 6.5
4F
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 7
4G
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 7
4H
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6.5
4I
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6.5
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6
4D
Long Toss 120 Feet - Arc Throws
1
2 mins
RPE 6
4E
Long Toss 150 Feet - Arc Throws
1
3 mins
RPE 6.5
4F
Long Toss 180 Feet - Arc Throws
1
4 mins
RPE 6.5
4G
Long Toss 150 Feet - Pull Downs
1
2 mins
RPE 7
4H
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 7.5
4I
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 8
4J
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6.5
4K
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6
4D
Long Toss 120 Feet - Arc Throws
1
2 mins
RPE 6
4E
Long Toss 150 Feet - Arc Throws
1
3 mins
RPE 6.5
4F
Long Toss 180 Feet - Arc Throws
1
4 mins
RPE 6.5
4G
Long Toss 150 Feet - Pull Downs
1
2 mins
RPE 7
4H
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 7.5
4I
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 8
4J
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6.5
4K
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6
4D
Long Toss 120 Feet - Arc Throws
1
2 mins
RPE 6
4E
Long Toss 150 Feet - Arc Throws
1
2 mins
RPE 6.5
4F
Long Toss 180 Feet - Arc Throws
1
3 mins
RPE 6.5
4G
Long Toss 210 Feet - Arc Throws
1
4 mins
RPE 7
4H
Long Toss 180 Feet - Pull Downs
1
2 mins
RPE 7.5
4I
Long Toss 150 Feet - Pull Downs
1
2 mins
RPE 8
4J
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 8.5
4K
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 9
4L
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 7
4M
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6
4D
Long Toss 120 Feet - Arc Throws
1
2 mins
RPE 6
4E
Long Toss 150 Feet - Arc Throws
1
2 mins
RPE 6.5
4F
Long Toss 180 Feet - Arc Throws
1
3 mins
RPE 6.5
4G
Long Toss 210 Feet - Arc Throws
1
4 mins
RPE 7
4H
Long Toss 180 Feet - Pull Downs
1
2 mins
RPE 7.5
4I
Long Toss 150 Feet - Pull Downs
1
2 mins
RPE 8
4J
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 8.5
4K
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 9
4L
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 7
4M
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6
4D
Long Toss 120 Feet - Arc Throws
1
2 mins
RPE 6.5
4E
Long Toss 150 Feet - Arc Throws
1
2 mins
RPE 6.5
4F
Long Toss 180 Feet - Arc Throws
1
2 mins
RPE 7
4G
Long Toss 210 Feet - Arc Throws
1
3 mins
RPE 7.5
4H
Long Toss 240 Feet - Arc Throws
1
3 mins
RPE 8
4I
Long Toss 210 Feet - Pull Downs
1
2 mins
RPE 8.5
4J
Long Toss 180 Feet - Pull Downs
1
2 mins
RPE 9
4K
Long Toss 150 Feet - Pull Downs
1
2 mins
RPE 9.5
4L
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 9
4M
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 8
4N
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 7
4undefined
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6.5
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6
4D
Long Toss 120 Feet - Arc Throws
1
2 mins
RPE 6.5
4E
Long Toss 150 Feet - Arc Throws
1
2 mins
RPE 6.5
4F
Long Toss 180 Feet - Arc Throws
1
2 mins
RPE 7
4G
Long Toss 210 Feet - Arc Throws
1
3 mins
RPE 7.5
4H
Long Toss 240 Feet - Arc Throws
1
3 mins
RPE 8
4I
Long Toss 210 Feet - Pull Downs
1
2 mins
RPE 8.5
4J
Long Toss 180 Feet - Pull Downs
1
2 mins
RPE 9
4K
Long Toss 150 Feet - Pull Downs
1
2 mins
RPE 9.5
4L
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 9
4M
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 8
4N
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 7
4undefined
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6.5
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6.5
4D
Long Toss 120 Feet - Arc Throws
1
2 mins
RPE 6.5
4E
Long Toss 150 Feet - Arc Throws
1
2 mins
RPE 7
4F
Long Toss 180 Feet - Arc Throws
1
2 mins
RPE 7
4G
Long Toss 210 Feet - Arc Throws
1
2 mins
RPE 7.5
4H
Long Toss 240 Feet - Arc Throws
1
2 mins
RPE 8
4I
Long Toss 270 Feet - Arc Throws
1
2 mins
RPE 8.5
4J
Long Toss 240 Feet - Pull Downs
1
2 mins
RPE 8.5
4K
Long Toss 210 Feet - Pull Downs
1
2 mins
RPE 9
4L
Long Toss 180 Feet - Pull Downs
1
2 mins
RPE 10
4M
Long Toss 150 Feet - Pull Downs
1
2 mins
RPE 10
4N
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 10
4undefined
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 9
4undefined
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 7.5
4undefined
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6.5
4D
Long Toss 120 Feet - Arc Throws
1
2 mins
RPE 6.5
4E
Long Toss 150 Feet - Arc Throws
1
2 mins
RPE 7
4F
Long Toss 180 Feet - Arc Throws
1
2 mins
RPE 7
4G
Long Toss 210 Feet - Arc Throws
1
2 mins
RPE 7.5
4H
Long Toss 240 Feet - Arc Throws
1
2 mins
RPE 8
4I
Long Toss 270 Feet - Arc Throws
1
2 mins
RPE 8.5
4J
Long Toss 240 Feet - Pull Downs
1
2 mins
RPE 8.5
4K
Long Toss 210 Feet - Pull Downs
1
2 mins
RPE 9
4L
Long Toss 180 Feet - Pull Downs
1
2 mins
RPE 10
4M
Long Toss 150 Feet - Pull Downs
1
2 mins
RPE 10
4N
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 10
4undefined
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 9
4undefined
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 7.5
4undefined
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
4D
Long Toss 120 Feet - Arc Throws
1
3 mins
RPE 6
4E
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 6.5
4F
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6
4G
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 6
3
Squat (Bodyweight)
4
5-10 reps
RPE 6
4
Hip Hinge
4
5-10 reps
RPE 6
5A
Hand Pick-Up Push Up
3
5-10 reps
RPE 6
5B
Inverted Row
3
5-10 reps
RPE 6
6A
Plank
2
30 secs
RPE 6
6B
Side Plank
4
15 secs
RPE 6
6C
Glute Bridge (Bodyweight)
2
15 secs
RPE 6
6D
Superman
2
15 secs
RPE 6
7A
Prone Y Lifts
2
5-10 reps
RPE 6
7B
Prone T Lifts
2
5-10 reps
RPE 6
7C
Prone W Lifts
2
5-10 reps
RPE 6
7D
Prone Scap Squeeze Arm Lifts
2
5-10 reps
RPE 6
7E
Scap Push Ups
2
5-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 6
3
Squat (Bodyweight)
4
6-11 reps
RPE 6
4
Hip Hinge
4
6-11 reps
RPE 6
5A
Hand Pick-Up Push Up
3
6-11 reps
RPE 6
5B
Inverted Row
3
6-11 reps
RPE 6
6A
Plank
2
35 secs
RPE 6
6B
Side Plank
4
15 secs
RPE 6
6C
Glute Bridge (Bodyweight)
2
15 secs
RPE 6
6D
Superman
2
15 secs
RPE 6
7A
Prone Y Lifts
2
6-11 reps
RPE 6
7B
Prone T Lifts
2
6-11 reps
RPE 6
7C
Prone W Lifts
2
6-11 reps
RPE 6
7D
Prone Scap Squeeze Arm Lifts
2
6-11 reps
RPE 6
7E
Scap Push Ups
2
6-11 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 6
3
Squat (Bodyweight)
4
8-13 reps
RPE 6.5
4
Hip Hinge
4
8-13 reps
RPE 6.5
5A
Hand Pick-Up Push Up
3
8-13 reps
RPE 6.5
5B
Inverted Row
3
8-13 reps
RPE 6.5
6A
Plank
2
40 secs
RPE 6.5
6B
Side Plank
4
20 secs
RPE 6.5
6C
Glute Bridge (Bodyweight)
2
20 secs
RPE 6.5
6D
Superman
2
20 secs
RPE 6.5
7A
Prone Y Lifts
2
8-12 reps
RPE 6
7B
Prone T Lifts
2
8-12 reps
RPE 6
7C
Prone W Lifts
2
8-12 reps
RPE 6
7D
Prone Scap Squeeze Arm Lifts
2
8-12 reps
RPE 6
7E
Scap Push Ups
2
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 6
3
Squat (Bodyweight)
4
8-13 reps
RPE 6.5
4
Hip Hinge
4
8-13 reps
RPE 6.5
5A
Hand Pick-Up Push Up
3
8-13 reps
RPE 6.5
5B
Inverted Row
3
8-13 reps
RPE 6.5
6A
Plank
2
40 secs
RPE 6.5
6B
Side Plank
4
20 secs
RPE 6.5
6C
Glute Bridge (Bodyweight)
2
20 secs
RPE 6.5
6D
Superman
2
20 secs
RPE 6.5
7A
Prone Y Lifts
2
8-12 reps
RPE 6
7B
Prone T Lifts
2
8-12 reps
RPE 6
7C
Prone W Lifts
2
8-12 reps
RPE 6
7D
Prone Scap Squeeze Arm Lifts
2
8-12 reps
RPE 6
7E
Scap Push Ups
2
8-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7
3
Split Squat (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 7
RPE 8
4
Kettlebell Swing
2
8-10 reps
RPE 7.5
5A
Chin-Up (Bodyweight)
1
3-10 reps
RPE 8
5B
Inverted Row
1
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
1
7-10 reps
RPE 7
5D
Reverse Bicep Curl (Dumbbell)
1
7-10 reps
RPE 7
5E
Hand Pick-Up Push Up
1
10-15 reps
RPE 8
5F
Single Arm Overhead Tricep Extension
1
7-10 reps
RPE 7
6A
Wood Chop
2
8-10 reps
RPE 7
6B
Bird Dogs
1
12 reps
RPE 7
6C
Pallof Press
2
8-10 reps
RPE 7.5
6D
Lateral Med Ball Throw
2
8-10 reps
RPE 7
6E
Dead Bug
1
12 reps
RPE 7
7A
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 7
7B
Bent Over Lateral Raises
1
8-10 reps
RPE 7
7C
Front Raise
1
8-10 reps
RPE 7
7D
Single Arm Overhead Carry
2
30 secs
RPE 7
8A
Wrist Curls
2
15-20 reps
RPE 6.5
8B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6.5
8C
Wrist Pronation And Supination
2
15-20 reps
RPE 6
8D
Dead Hang
2
20 secs
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7
3
Split Squat (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 7
RPE 8
4
Kettlebell Swing
2
8-10 reps
RPE 7.5
5A
Chin-Up (Bodyweight)
1
3-10 reps
RPE 8
5B
Inverted Row
1
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
1
7-10 reps
RPE 7
5D
Reverse Bicep Curl (Dumbbell)
1
7-10 reps
RPE 7
5E
Hand Pick-Up Push Up
1
10-15 reps
RPE 8
5F
Single Arm Overhead Tricep Extension
1
7-10 reps
RPE 7
6A
Wood Chop
2
8-10 reps
RPE 7
6B
Bird Dogs
1
12 reps
RPE 7
6C
Pallof Press
2
8-10 reps
RPE 7.5
6D
Lateral Med Ball Throw
2
8-10 reps
RPE 7
6E
Dead Bug
1
12 reps
RPE 7
7A
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 7
7B
Bent Over Lateral Raises
1
8-10 reps
RPE 7
7C
Front Raise
1
8-10 reps
RPE 7
7D
Single Arm Overhead Carry
2
30 secs
RPE 7
8A
Wrist Curls
2
15-20 reps
RPE 6.5
8B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6.5
8C
Wrist Pronation And Supination
2
15-20 reps
RPE 6
8D
Dead Hang
2
20 secs
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7
3
Split Squat (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 7
RPE 8
4
Kettlebell Swing
2
8-10 reps
RPE 7.5
5A
Chin-Up (Bodyweight)
1
3-10 reps
RPE 8
5B
Inverted Row
1
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
1
7-10 reps
RPE 7
5D
Reverse Bicep Curl (Dumbbell)
1
7-10 reps
RPE 7
5E
Hand Pick-Up Push Up
1
10-15 reps
RPE 8
5F
Single Arm Overhead Tricep Extension
1
7-10 reps
RPE 7
6A
Wood Chop
2
8-10 reps
RPE 7
6B
Bird Dogs
1
12 reps
RPE 7
6C
Pallof Press
2
8-10 reps
RPE 7.5
6D
Lateral Med Ball Throw
2
8-10 reps
RPE 7
6E
Dead Bug
1
12 reps
RPE 7
7A
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 7
7B
Bent Over Lateral Raises
1
8-10 reps
RPE 7
7C
Front Raise
1
8-10 reps
RPE 7
7D
Single Arm Overhead Carry
2
30 secs
RPE 7
8A
Wrist Curls
2
15-20 reps
RPE 6.5
8B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6.5
8C
Wrist Pronation And Supination
2
15-20 reps
RPE 6
8D
Dead Hang
2
20 secs
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7
3
Split Squat (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 7
RPE 8
4
Kettlebell Swing
2
8-10 reps
RPE 7.5
5A
Chin-Up (Bodyweight)
1
3-10 reps
RPE 8
5B
Inverted Row
1
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
1
7-10 reps
RPE 7
5D
Reverse Bicep Curl (Dumbbell)
1
7-10 reps
RPE 7
5E
Hand Pick-Up Push Up
1
10-15 reps
RPE 8
5F
Single Arm Overhead Tricep Extension
1
7-10 reps
RPE 7
6A
Wood Chop
2
8-10 reps
RPE 7
6B
Bird Dogs
1
12 reps
RPE 7
6C
Pallof Press
2
8-10 reps
RPE 7.5
6D
Lateral Med Ball Throw
2
8-10 reps
RPE 7
6E
Dead Bug
1
12 reps
RPE 7
7A
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 7
7B
Bent Over Lateral Raises
1
8-10 reps
RPE 7
7C
Front Raise
1
8-10 reps
RPE 7
7D
Single Arm Overhead Carry
2
30 secs
RPE 7
8A
Wrist Curls
2
15-20 reps
RPE 6.5
8B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6.5
8C
Wrist Pronation And Supination
2
15-20 reps
RPE 6
8D
Dead Hang
2
20 secs
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7
3
Split Squat (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 7
RPE 8
4
Kettlebell Swing
2
8-10 reps
RPE 7.5
5A
Chin-Up (Bodyweight)
1
3-10 reps
RPE 8
5B
Inverted Row
1
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
1
7-10 reps
RPE 7
5D
Reverse Bicep Curl (Dumbbell)
1
7-10 reps
RPE 7
5E
Hand Pick-Up Push Up
1
10-15 reps
RPE 8
5F
Single Arm Overhead Tricep Extension
1
7-10 reps
RPE 7
6A
Wood Chop
2
8-10 reps
RPE 7
6B
Bird Dogs
1
12 reps
RPE 7
6C
Pallof Press
2
8-10 reps
RPE 7.5
6D
Lateral Med Ball Throw
2
8-10 reps
RPE 7
6E
Dead Bug
1
12 reps
RPE 7
7A
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 7
7B
Bent Over Lateral Raises
1
8-10 reps
RPE 7
7C
Front Raise
1
8-10 reps
RPE 7
7D
Single Arm Overhead Carry
2
30 secs
RPE 7
8A
Wrist Curls
2
15-20 reps
RPE 6.5
8B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6.5
8C
Wrist Pronation And Supination
2
15-20 reps
RPE 6
8D
Dead Hang
2
20 secs
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7
3
Split Squat (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 7
RPE 8
4
Kettlebell Swing
2
8-10 reps
RPE 7.5
5A
Chin-Up (Bodyweight)
1
3-10 reps
RPE 8
5B
Inverted Row
1
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
1
7-10 reps
RPE 7
5D
Reverse Bicep Curl (Dumbbell)
1
7-10 reps
RPE 7
5E
Hand Pick-Up Push Up
1
10-15 reps
RPE 8
5F
Single Arm Overhead Tricep Extension
1
7-10 reps
RPE 7
6A
Wood Chop
2
8-10 reps
RPE 7
6B
Bird Dogs
1
12 reps
RPE 7
6C
Pallof Press
2
8-10 reps
RPE 7.5
6D
Lateral Med Ball Throw
2
8-10 reps
RPE 7
6E
Dead Bug
1
12 reps
RPE 7
7A
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 7
7B
Bent Over Lateral Raises
1
8-10 reps
RPE 7
7C
Front Raise
1
8-10 reps
RPE 7
7D
Single Arm Overhead Carry
2
30 secs
RPE 7
8A
Wrist Curls
2
15-20 reps
RPE 6.5
8B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6.5
8C
Wrist Pronation And Supination
2
15-20 reps
RPE 6
8D
Dead Hang
2
20 secs
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7
3
Split Squat (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 7
RPE 8
4
Kettlebell Swing
2
8-10 reps
RPE 7.5
5A
Chin-Up (Bodyweight)
1
3-10 reps
RPE 8
5B
Inverted Row
1
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
1
7-10 reps
RPE 7
5D
Reverse Bicep Curl (Dumbbell)
1
7-10 reps
RPE 7
5E
Hand Pick-Up Push Up
1
10-15 reps
RPE 8
5F
Single Arm Overhead Tricep Extension
1
7-10 reps
RPE 7
6A
Wood Chop
2
8-10 reps
RPE 7
6B
Bird Dogs
1
12 reps
RPE 7
6C
Pallof Press
2
8-10 reps
RPE 7.5
6D
Lateral Med Ball Throw
2
8-10 reps
RPE 7
6E
Dead Bug
1
12 reps
RPE 7
7A
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 7
7B
Bent Over Lateral Raises
1
8-10 reps
RPE 7
7C
Front Raise
1
8-10 reps
RPE 7
7D
Single Arm Overhead Carry
2
30 secs
RPE 7
8A
Wrist Curls
2
15-20 reps
RPE 6.5
8B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6.5
8C
Wrist Pronation And Supination
2
15-20 reps
RPE 6
8D
Dead Hang
2
20 secs
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7
3
Split Squat (Dumbbell)
1
1
7-10 reps
7-10 reps
RPE 7
RPE 8
4
Kettlebell Swing
2
8-10 reps
RPE 7.5
5A
Chin-Up (Bodyweight)
1
3-10 reps
RPE 8
5B
Inverted Row
1
10-15 reps
RPE 8
5C
Bicep Curl (Dumbbell)
1
7-10 reps
RPE 7
5D
Reverse Bicep Curl (Dumbbell)
1
7-10 reps
RPE 7
5E
Hand Pick-Up Push Up
1
10-15 reps
RPE 8
5F
Single Arm Overhead Tricep Extension
1
7-10 reps
RPE 7
6A
Wood Chop
2
8-10 reps
RPE 7
6B
Bird Dogs
1
12 reps
RPE 7
6C
Pallof Press
2
8-10 reps
RPE 7.5
6D
Lateral Med Ball Throw
2
8-10 reps
RPE 7
6E
Dead Bug
1
12 reps
RPE 7
7A
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 7
7B
Bent Over Lateral Raises
1
8-10 reps
RPE 7
7C
Front Raise
1
8-10 reps
RPE 7
7D
Single Arm Overhead Carry
2
30 secs
RPE 7
8A
Wrist Curls
2
15-20 reps
RPE 6.5
8B
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 6.5
8C
Wrist Pronation And Supination
2
15-20 reps
RPE 6
8D
Dead Hang
2
20 secs
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
4D
Long Toss 120 Feet - Arc Throws
1
3 mins
RPE 6
4E
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 6.5
4F
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6
4G
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
4D
Long Toss 120 Feet - Arc Throws
1
3 mins
RPE 6
4E
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 6.5
4F
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6
4G
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
4D
Long Toss 120 Feet - Arc Throws
1
3 mins
RPE 6
4E
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 6.5
4F
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6
4G
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
4D
Long Toss 120 Feet - Arc Throws
1
3 mins
RPE 6
4E
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 6.5
4F
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6
4G
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
4D
Long Toss 120 Feet - Arc Throws
1
3 mins
RPE 6
4E
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 6.5
4F
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6
4G
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
4D
Long Toss 120 Feet - Arc Throws
1
3 mins
RPE 6
4E
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 6.5
4F
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6
4G
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
4D
Long Toss 120 Feet - Arc Throws
1
3 mins
RPE 6
4E
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 6.5
4F
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6
4G
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
4D
Long Toss 120 Feet - Arc Throws
1
3 mins
RPE 6
4E
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 6.5
4F
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6
4G
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
4D
Long Toss 120 Feet - Arc Throws
1
3 mins
RPE 6
4E
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 6.5
4F
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6
4G
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
4D
Long Toss 120 Feet - Arc Throws
1
3 mins
RPE 6
4E
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 6.5
4F
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6
4G
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
4D
Long Toss 120 Feet - Arc Throws
1
3 mins
RPE 6
4E
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 6.5
4F
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6
4G
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
4D
Long Toss 120 Feet - Arc Throws
1
3 mins
RPE 6
4E
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 6.5
4F
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6
4G
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 6
3
Squat (Bodyweight)
4
5-10 reps
RPE 6
4
Hip Hinge
4
5-10 reps
RPE 6
5A
Hand Pick-Up Push Up
3
5-10 reps
RPE 6
5B
Inverted Row
3
5-10 reps
RPE 6
6A
Plank
2
30 secs
RPE 6
6B
Side Plank
4
15 secs
RPE 6
6C
Glute Bridge (Bodyweight)
2
15 secs
RPE 6
6D
Superman
2
15 secs
RPE 6
7A
Prone Y Lifts
2
5-10 reps
RPE 6
7B
Prone T Lifts
2
5-10 reps
RPE 6
7C
Prone W Lifts
2
5-10 reps
RPE 6
7D
Prone Scap Squeeze Arm Lifts
2
5-10 reps
RPE 6
7E
Scap Push Ups
2
5-10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 6
3
Squat (Bodyweight)
4
6-11 reps
RPE 6
4
Hip Hinge
4
6-11 reps
RPE 6
5A
Hand Pick-Up Push Up
3
6-11 reps
RPE 6
5B
Inverted Row
3
6-11 reps
RPE 6
6A
Plank
2
35 secs
RPE 6
6B
Side Plank
4
15 secs
RPE 6
6C
Glute Bridge (Bodyweight)
2
15 secs
RPE 6
6D
Superman
2
15 secs
RPE 6
7A
Prone Y Lifts
2
6-11 reps
RPE 6
7B
Prone T Lifts
2
6-11 reps
RPE 6
7C
Prone W Lifts
2
6-11 reps
RPE 6
7D
Prone Scap Squeeze Arm Lifts
2
6-11 reps
RPE 6
7E
Scap Push Ups
2
6-11 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 6
3
Squat (Bodyweight)
4
8-13 reps
RPE 6.5
4
Hip Hinge
4
8-13 reps
RPE 6.5
5A
Hand Pick-Up Push Up
3
8-13 reps
RPE 6.5
5B
Inverted Row
3
8-13 reps
RPE 6.5
6A
Plank
2
40 secs
RPE 6.5
6B
Side Plank
4
20 secs
RPE 6.5
6C
Glute Bridge (Bodyweight)
2
20 secs
RPE 6.5
6D
Superman
2
20 secs
RPE 6.5
7A
Prone Y Lifts
2
8-12 reps
RPE 6
7B
Prone T Lifts
2
8-12 reps
RPE 6
7C
Prone W Lifts
2
8-12 reps
RPE 6
7D
Prone Scap Squeeze Arm Lifts
2
8-12 reps
RPE 6
7E
Scap Push Ups
2
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 6
3
Squat (Bodyweight)
4
8-13 reps
RPE 6.5
4
Hip Hinge
4
8-13 reps
RPE 6.5
5A
Hand Pick-Up Push Up
3
8-13 reps
RPE 6.5
5B
Inverted Row
3
8-13 reps
RPE 6.5
6A
Plank
2
40 secs
RPE 6.5
6B
Side Plank
4
20 secs
RPE 6.5
6C
Glute Bridge (Bodyweight)
2
20 secs
RPE 6.5
6D
Superman
2
20 secs
RPE 6.5
7A
Prone Y Lifts
2
8-12 reps
RPE 6
7B
Prone T Lifts
2
8-12 reps
RPE 6
7C
Prone W Lifts
2
8-12 reps
RPE 6
7D
Prone Scap Squeeze Arm Lifts
2
8-12 reps
RPE 6
7E
Scap Push Ups
2
8-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7.5
3
Goblet Squat
1
1
2
5-10 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
4
Romanian Deadlift (Dumbbell)
1
1
2
5-10 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
5A
Inverted Row
2
10-15 reps
RPE 7.5
5B
Hand Pick-Up Push Up
2
10-15 reps
RPE 7.5
5C
Dumbbell Row
2
7-10 reps
RPE 7
5D
Bench Press (Dumbbell)
2
7-10 reps
RPE 7
6A
Plank
2
45 secs
RPE 7
6B
Side Plank
4
20 secs
RPE 7
6C
Glute Bridge (Bodyweight)
2
20 secs
RPE 7
6D
Superman
2
20 secs
RPE 7
7A
Prone Y Lifts
2
8-10 reps
RPE 7
7B
Prone T Lifts
2
8-10 reps
RPE 7
7C
Prone W Lifts
2
8-10 reps
RPE 7
7D
Prone Scap Squeeze Arm Lifts
2
7-10 reps
RPE 7
7E
Scap Push Ups
2
7-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7.5
3
Goblet Squat
1
1
2
5-10 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
4
Romanian Deadlift (Dumbbell)
1
1
2
5-10 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
5A
Inverted Row
2
10-15 reps
RPE 7.5
5B
Hand Pick-Up Push Up
2
10-15 reps
RPE 7.5
5C
Dumbbell Row
2
7-10 reps
RPE 7
5D
Bench Press (Dumbbell)
2
7-10 reps
RPE 7
6A
Plank
2
45 secs
RPE 7
6B
Side Plank
4
20 secs
RPE 7
6C
Glute Bridge (Bodyweight)
2
20 secs
RPE 7
6D
Superman
2
20 secs
RPE 7
7A
Prone Y Lifts
2
8-10 reps
RPE 7
7B
Prone T Lifts
2
8-10 reps
RPE 7
7C
Prone W Lifts
2
8-10 reps
RPE 7
7D
Prone Scap Squeeze Arm Lifts
2
7-10 reps
RPE 7
7E
Scap Push Ups
2
7-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7.5
3
Goblet Squat
1
1
2
5-10 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
4
Romanian Deadlift (Dumbbell)
1
1
2
5-10 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
5A
Inverted Row
2
10-15 reps
RPE 7.5
5B
Hand Pick-Up Push Up
2
10-15 reps
RPE 7.5
5C
Dumbbell Row
2
7-10 reps
RPE 7
5D
Bench Press (Dumbbell)
2
7-10 reps
RPE 7
6A
Plank
2
50 secs
RPE 7
6B
Side Plank
4
25 secs
RPE 7
6C
Glute Bridge (Bodyweight)
2
25 secs
RPE 7
6D
Superman
2
25 secs
RPE 7
7A
Prone Y Lifts
2
8-10 reps
RPE 7
7B
Prone T Lifts
2
8-10 reps
RPE 7
7C
Prone W Lifts
2
8-10 reps
RPE 7
7D
Prone Scap Squeeze Arm Lifts
2
7-10 reps
RPE 7
7E
Scap Push Ups
2
7-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7.5
3
Goblet Squat
1
1
2
5-10 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
4
Romanian Deadlift (Dumbbell)
1
1
2
5-10 reps
5-7 reps
5-7 reps
RPE 6
RPE 7
RPE 8
5A
Inverted Row
2
10-15 reps
RPE 7.5
5B
Hand Pick-Up Push Up
2
10-15 reps
RPE 7.5
5C
Dumbbell Row
2
7-10 reps
RPE 7
5D
Bench Press (Dumbbell)
2
7-10 reps
RPE 7
6A
Plank
2
50 secs
RPE 7
6B
Side Plank
4
25 secs
RPE 7
6C
Glute Bridge (Bodyweight)
2
25 secs
RPE 7
6D
Superman
2
25 secs
RPE 7
7A
Prone Y Lifts
2
8-10 reps
RPE 7
7B
Prone T Lifts
2
8-10 reps
RPE 7
7C
Prone W Lifts
2
8-10 reps
RPE 7
7D
Prone Scap Squeeze Arm Lifts
2
7-10 reps
RPE 7
7E
Scap Push Ups
2
7-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7.5
3
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Romanian Deadlift (Trap Bar)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5A
Pull-Up (Bodyweight)
1
1
5-20 reps
5-20 reps
RPE 7
RPE 8
5B
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 7
RPE 8
5C
Chin-Up (Bodyweight)
1
1
5-20 reps
5-20 reps
RPE 7
RPE 8
5D
Hand Pick-Up Push Up
1
1
10-20 reps
10-20 reps
RPE 7
RPE 8
6A
Plank
2
60 secs
RPE 8
6B
Side Plank
4
30 secs
RPE 7
6C
Glute Bridge (Bodyweight)
2
30 secs
RPE 7
6D
Superman
2
30 secs
RPE 7
7A
Prone Y Lifts
2
8-10 reps
RPE 7
7B
Prone T Lifts
2
8-10 reps
RPE 7
7C
Prone W Lifts
2
8-10 reps
RPE 7
7D
Prone Scap Squeeze Arm Lifts
2
7-10 reps
RPE 7
7E
Scap Push Ups
2
7-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7.5
3
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Romanian Deadlift (Trap Bar)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5A
Pull-Up (Bodyweight)
1
1
5-20 reps
5-20 reps
RPE 7
RPE 8
5B
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 7
RPE 8
5C
Chin-Up (Bodyweight)
1
1
5-20 reps
5-20 reps
RPE 7
RPE 8
5D
Hand Pick-Up Push Up
1
1
10-20 reps
10-20 reps
RPE 7
RPE 8
6A
Plank
2
60 secs
RPE 8
6B
Side Plank
4
30 secs
RPE 7
6C
Glute Bridge (Bodyweight)
2
30 secs
RPE 7
6D
Superman
2
30 secs
RPE 7
7A
Prone Y Lifts
2
8-10 reps
RPE 7
7B
Prone T Lifts
2
8-10 reps
RPE 7
7C
Prone W Lifts
2
8-10 reps
RPE 7
7D
Prone Scap Squeeze Arm Lifts
2
7-10 reps
RPE 7
7E
Scap Push Ups
2
7-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7.5
3
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Romanian Deadlift (Trap Bar)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5A
Pull-Up (Bodyweight)
1
1
5-20 reps
5-20 reps
RPE 7
RPE 8
5B
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 7
RPE 8
5C
Chin-Up (Bodyweight)
1
1
5-20 reps
5-20 reps
RPE 7
RPE 8
5D
Hand Pick-Up Push Up
1
1
10-20 reps
10-20 reps
RPE 7
RPE 8
6A
Plank
2
60 secs
RPE 8
6B
Side Plank
4
30 secs
RPE 7
6C
Glute Bridge (Bodyweight)
2
30 secs
RPE 7
6D
Superman
2
30 secs
RPE 7
7A
Prone Y Lifts
2
8-10 reps
RPE 7
7B
Prone T Lifts
2
8-10 reps
RPE 7
7C
Prone W Lifts
2
8-10 reps
RPE 7
7D
Prone Scap Squeeze Arm Lifts
2
7-10 reps
RPE 7
7E
Scap Push Ups
2
7-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dynamic Warm Up
1
5 mins
RPE 6
2
Athletic Movements/ Balance
1
5 mins
RPE 7.5
3
Front Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
4
Romanian Deadlift (Trap Bar)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
5A
Pull-Up (Bodyweight)
1
1
5-20 reps
5-20 reps
RPE 7
RPE 8
5B
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 7
RPE 8
5C
Chin-Up (Bodyweight)
1
1
5-20 reps
5-20 reps
RPE 7
RPE 8
5D
Hand Pick-Up Push Up
1
1
10-20 reps
10-20 reps
RPE 7
RPE 8
6A
Plank
2
60 secs
RPE 8
6B
Side Plank
4
30 secs
RPE 7
6C
Glute Bridge (Bodyweight)
2
30 secs
RPE 7
6D
Superman
2
30 secs
RPE 7
7A
Prone Y Lifts
2
8-10 reps
RPE 7
7B
Prone T Lifts
2
8-10 reps
RPE 7
7C
Prone W Lifts
2
8-10 reps
RPE 7
7D
Prone Scap Squeeze Arm Lifts
2
7-10 reps
RPE 7
7E
Scap Push Ups
2
7-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6
4D
Long Toss 120 Feet - Arc Throws
1
3 mins
RPE 6.5
4E
Long Toss 150 Feet - Arc Throws
1
5 mins
RPE 6.5
4F
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 7
4G
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 7
4H
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6.5
4I
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6.5
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6
4D
Long Toss 120 Feet - Arc Throws
1
3 mins
RPE 6.5
4E
Long Toss 150 Feet - Arc Throws
1
5 mins
RPE 6.5
4F
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 7
4G
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 7
4H
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6.5
4I
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6.5
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6
4D
Long Toss 120 Feet - Arc Throws
1
3 mins
RPE 6.5
4E
Long Toss 150 Feet - Arc Throws
1
5 mins
RPE 6.5
4F
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 7
4G
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 7
4H
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6.5
4I
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6.5
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6
4D
Long Toss 120 Feet - Arc Throws
1
2 mins
RPE 6
4E
Long Toss 150 Feet - Arc Throws
1
3 mins
RPE 6.5
4F
Long Toss 180 Feet - Arc Throws
1
4 mins
RPE 6.5
4G
Long Toss 150 Feet - Pull Downs
1
2 mins
RPE 7
4H
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 7.5
4I
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 8
4J
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6.5
4K
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6
4D
Long Toss 120 Feet - Arc Throws
1
2 mins
RPE 6
4E
Long Toss 150 Feet - Arc Throws
1
3 mins
RPE 6.5
4F
Long Toss 180 Feet - Arc Throws
1
4 mins
RPE 6.5
4G
Long Toss 150 Feet - Pull Downs
1
2 mins
RPE 7
4H
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 7.5
4I
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 8
4J
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6.5
4K
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6
4D
Long Toss 120 Feet - Arc Throws
1
2 mins
RPE 6
4E
Long Toss 150 Feet - Arc Throws
1
2 mins
RPE 6.5
4F
Long Toss 180 Feet - Arc Throws
1
3 mins
RPE 6.5
4G
Long Toss 210 Feet - Arc Throws
1
4 mins
RPE 7
4H
Long Toss 180 Feet - Pull Downs
1
2 mins
RPE 7.5
4I
Long Toss 150 Feet - Pull Downs
1
2 mins
RPE 8
4J
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 8.5
4K
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 9
4L
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 7
4M
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6
4D
Long Toss 120 Feet - Arc Throws
1
2 mins
RPE 6
4E
Long Toss 150 Feet - Arc Throws
1
2 mins
RPE 6.5
4F
Long Toss 180 Feet - Arc Throws
1
3 mins
RPE 6.5
4G
Long Toss 210 Feet - Arc Throws
1
4 mins
RPE 7
4H
Long Toss 180 Feet - Pull Downs
1
2 mins
RPE 7.5
4I
Long Toss 150 Feet - Pull Downs
1
2 mins
RPE 8
4J
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 8.5
4K
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 9
4L
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 7
4M
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6
4D
Long Toss 120 Feet - Arc Throws
1
2 mins
RPE 6.5
4E
Long Toss 150 Feet - Arc Throws
1
2 mins
RPE 6.5
4F
Long Toss 180 Feet - Arc Throws
1
2 mins
RPE 7
4G
Long Toss 210 Feet - Arc Throws
1
3 mins
RPE 7.5
4H
Long Toss 240 Feet - Arc Throws
1
3 mins
RPE 8
4I
Long Toss 210 Feet - Pull Downs
1
2 mins
RPE 8.5
4J
Long Toss 180 Feet - Pull Downs
1
2 mins
RPE 9
4K
Long Toss 150 Feet - Pull Downs
1
2 mins
RPE 9.5
4L
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 9
4M
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 8
4N
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 7
4undefined
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6.5
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6
4D
Long Toss 120 Feet - Arc Throws
1
2 mins
RPE 6.5
4E
Long Toss 150 Feet - Arc Throws
1
2 mins
RPE 6.5
4F
Long Toss 180 Feet - Arc Throws
1
2 mins
RPE 7
4G
Long Toss 210 Feet - Arc Throws
1
3 mins
RPE 7.5
4H
Long Toss 240 Feet - Arc Throws
1
3 mins
RPE 8
4I
Long Toss 210 Feet - Pull Downs
1
2 mins
RPE 8.5
4J
Long Toss 180 Feet - Pull Downs
1
2 mins
RPE 9
4K
Long Toss 150 Feet - Pull Downs
1
2 mins
RPE 9.5
4L
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 9
4M
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 8
4N
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 7
4undefined
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6.5
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6.5
4D
Long Toss 120 Feet - Arc Throws
1
2 mins
RPE 6.5
4E
Long Toss 150 Feet - Arc Throws
1
2 mins
RPE 7
4F
Long Toss 180 Feet - Arc Throws
1
2 mins
RPE 7
4G
Long Toss 210 Feet - Arc Throws
1
2 mins
RPE 7.5
4H
Long Toss 240 Feet - Arc Throws
1
2 mins
RPE 8
4I
Long Toss 270 Feet - Arc Throws
1
2 mins
RPE 8.5
4J
Long Toss 240 Feet - Pull Downs
1
2 mins
RPE 8.5
4K
Long Toss 210 Feet - Pull Downs
1
2 mins
RPE 9
4L
Long Toss 180 Feet - Pull Downs
1
2 mins
RPE 10
4M
Long Toss 150 Feet - Pull Downs
1
2 mins
RPE 10
4N
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 10
4undefined
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 9
4undefined
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 7.5
4undefined
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
RPE 6.5
4D
Long Toss 120 Feet - Arc Throws
1
2 mins
RPE 6.5
4E
Long Toss 150 Feet - Arc Throws
1
2 mins
RPE 7
4F
Long Toss 180 Feet - Arc Throws
1
2 mins
RPE 7
4G
Long Toss 210 Feet - Arc Throws
1
2 mins
RPE 7.5
4H
Long Toss 240 Feet - Arc Throws
1
2 mins
RPE 8
4I
Long Toss 270 Feet - Arc Throws
1
2 mins
RPE 8.5
4J
Long Toss 240 Feet - Pull Downs
1
2 mins
RPE 8.5
4K
Long Toss 210 Feet - Pull Downs
1
2 mins
RPE 9
4L
Long Toss 180 Feet - Pull Downs
1
2 mins
RPE 10
4M
Long Toss 150 Feet - Pull Downs
1
2 mins
RPE 10
4N
Long Toss 120 Feet - Pull Downs
1
2 mins
RPE 10
4undefined
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 9
4undefined
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 7.5
4undefined
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jaegar Bands Warmup
1
8-12 reps
RPE 6
2
Wrist Weights
1
8-12 reps
RPE 6.5
3A
Plyo Wall Reverse Throws
2
10 reps
RPE 6.5
3B
Plyo Wall Pivot Pickoffs
2
10 reps
RPE 6.5
4A
Long Toss 30 Feet - Arc Throws
1
2 mins
RPE 6
4B
Long Toss 60 Feet - Arc Throws
1
2 mins
RPE 6
4C
Long Toss 90 Feet - Arc Throws
1
2 mins
4D
Long Toss 120 Feet - Arc Throws
1
3 mins
RPE 6
4E
Long Toss 90 Feet - Pull Downs
1
2 mins
RPE 6.5
4F
Long Toss 60 Feet - Pull Downs
1
2 mins
RPE 6
4G
Long Toss 30 Feet - Pull Downs
1
2 mins
RPE 6
5
Jaegar Bands Warmup/ Post Throw
1
10 reps
RPE 6
6
Band Pull Aparts Routine
1
10 reps
RPE 6
7
Weighted Ball Toss
2
15 reps
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Jaegar Bands Warmup
1 Set
8-12 Reps
@6
2
Wrist Weights
1 Set
8-12 Reps
@6.5
3A
Plyo Wall Reverse Throws
2 Sets
10 Reps
@6.5
3B
Plyo Wall Pivot Pickoffs
2 Sets
10 Reps
@6.5
4A
Long Toss 30 Feet - Arc Throws
1 Set
2 mins
@6
4B
Long Toss 60 Feet - Arc Throws
1 Set
2 mins
@6
4C
Long Toss 90 Feet - Arc Throws
1 Set
2 mins
@6
4D
Long Toss 120 Feet - Arc Throws
1 Set
3 mins
@6.5
4E
Long Toss 150 Feet - Arc Throws
1 Set
5 mins
@6.5
4F
Long Toss 120 Feet - Pull Downs
1 Set
2 mins
@7
4G
Long Toss 90 Feet - Pull Downs
1 Set
2 mins
@7
4H
Long Toss 60 Feet - Pull Downs
1 Set
2 mins
@6.5
4I
Long Toss 30 Feet - Pull Downs
1 Set
2 mins
@6.5
5
Jaegar Bands Warmup/ Post Throw
1 Set
10 Reps
@6
6
Band Pull Aparts Routine
1 Set
10 Reps
@6
7
Weighted Ball Toss
2 Sets
15 Reps
@6
Day 4
1
Jaegar Bands Warmup
1 Set
8-12 Reps
@6
2
Wrist Weights
1 Set
8-12 Reps
@6.5
3A
Plyo Wall Reverse Throws
2 Sets
10 Reps
@6.5
3B
Plyo Wall Pivot Pickoffs
2 Sets
10 Reps
@6.5
4A
Long Toss 30 Feet - Arc Throws
1 Set
2 mins
@6
4B
Long Toss 60 Feet - Arc Throws
1 Set
2 mins
@6
4C
Long Toss 90 Feet - Arc Throws
1 Set
2 mins
4D
Long Toss 120 Feet - Arc Throws
1 Set
3 mins
@6
4E
Long Toss 90 Feet - Pull Downs
1 Set
2 mins
@6.5
4F
Long Toss 60 Feet - Pull Downs
1 Set
2 mins
@6
4G
Long Toss 30 Feet - Pull Downs
1 Set
2 mins
@6
5
Jaegar Bands Warmup/ Post Throw
1 Set
10 Reps
@6
6
Band Pull Aparts Routine
1 Set
10 Reps
@6
7
Weighted Ball Toss
2 Sets
15 Reps
@6
Day 6
1
Jaegar Bands Warmup
1 Set
8-12 Reps
@6
2
Wrist Weights
1 Set
8-12 Reps
@6.5
3A
Plyo Wall Reverse Throws
2 Sets
10 Reps
@6.5
3B
Plyo Wall Pivot Pickoffs
2 Sets
10 Reps
@6.5
4A
Long Toss 30 Feet - Arc Throws
1 Set
2 mins
@6
4B
Long Toss 60 Feet - Arc Throws
1 Set
2 mins
@6
4C
Long Toss 90 Feet - Arc Throws
1 Set
2 mins
@6
4D
Long Toss 120 Feet - Arc Throws
1 Set
3 mins
@6.5
4E
Long Toss 150 Feet - Arc Throws
1 Set
5 mins
@6.5
4F
Long Toss 120 Feet - Pull Downs
1 Set
2 mins
@7
4G
Long Toss 90 Feet - Pull Downs
1 Set
2 mins
@7
4H
Long Toss 60 Feet - Pull Downs
1 Set
2 mins
@6.5
4I
Long Toss 30 Feet - Pull Downs
1 Set
2 mins
@6.5
5
Jaegar Bands Warmup/ Post Throw
1 Set
10 Reps
@6
6
Band Pull Aparts Routine
1 Set
10 Reps
@6
7
Weighted Ball Toss
2 Sets
15 Reps
@6
Day 1
1
Dynamic Warm Up
1 Set
5 mins
@6
2
Athletic Movements/ Balance
1 Set
5 mins
@6
3
Squat (Bodyweight)
4 Sets
5-10 Reps
@6
4
Hip Hinge
4 Sets
5-10 Reps
@6
5A
Hand Pick-Up Push Up
3 Sets
5-10 Reps
@6
5B
Inverted Row
3 Sets
5-10 Reps
@6
6A
Plank
2 Sets
30 secs
@6
6B
Side Plank
4 Sets
15 secs
@6
6C
Glute Bridge (Bodyweight)
2 Sets
15 secs
@6
6D
Superman
2 Sets
15 secs
@6
7A
Prone Y Lifts
2 Sets
5-10 Reps
@6
7B
Prone T Lifts
2 Sets
5-10 Reps
@6
7C
Prone W Lifts
2 Sets
5-10 Reps
@6
7D
Prone Scap Squeeze Arm Lifts
2 Sets
5-10 Reps
@6
7E
Scap Push Ups
2 Sets
5-10 Reps
@6
Day 3
1
Dynamic Warm Up
1 Set
5 mins
@6
2
Athletic Movements/ Balance
1 Set
5 mins
@6
3
Squat (Bodyweight)
4 Sets
5-10 Reps
@6
4
Hip Hinge
4 Sets
5-10 Reps
@6
5A
Hand Pick-Up Push Up
3 Sets
5-10 Reps
@6
5B
Inverted Row
3 Sets
5-10 Reps
@6
6A
Plank
2 Sets
30 secs
@6
6B
Side Plank
4 Sets
15 secs
@6
6C
Glute Bridge (Bodyweight)
2 Sets
15 secs
@6
6D
Superman
2 Sets
15 secs
@6
7A
Prone Y Lifts
2 Sets
5-10 Reps
@6
7B
Prone T Lifts
2 Sets
5-10 Reps
@6
7C
Prone W Lifts
2 Sets
5-10 Reps
@6
7D
Prone Scap Squeeze Arm Lifts
2 Sets
5-10 Reps
@6
7E
Scap Push Ups
2 Sets
5-10 Reps
@6
Day 5
1
Dynamic Warm Up
1 Set
5 mins
@6
2
Athletic Movements/ Balance
1 Set
5 mins
@6
3
Squat (Bodyweight)
4 Sets
5-10 Reps
@6
4
Hip Hinge
4 Sets
5-10 Reps
@6
5A
Hand Pick-Up Push Up
3 Sets
5-10 Reps
@6
5B
Inverted Row
3 Sets
5-10 Reps
@6
6A
Plank
2 Sets
30 secs
@6
6B
Side Plank
4 Sets
15 secs
@6
6C
Glute Bridge (Bodyweight)
2 Sets
15 secs
@6
6D
Superman
2 Sets
15 secs
@6
7A
Prone Y Lifts
2 Sets
5-10 Reps
@6
7B
Prone T Lifts
2 Sets
5-10 Reps
@6
7C
Prone W Lifts
2 Sets
5-10 Reps
@6
7D
Prone Scap Squeeze Arm Lifts
2 Sets
5-10 Reps
@6
7E
Scap Push Ups
2 Sets
5-10 Reps
@6