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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
    Jun 18, 2025 08:42

Summary

The HHS Baseball Offseason program is a comprehensive 12-week training plan designed specifically for baseball athletes looking to enhance their performance during the offseason. Committing to six days a week, you'll engage in targeted exercises that build strength, improve flexibility, and develop explosive power. With a focus on dynamic movements like plyometric throws and weighted ball tosses, this program ensures you’ll be ready to dominate on the field when the season starts. Equip your garage gym and get ready to elevate your game!
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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