Day 2 in the books.  Yesterday we worked on cleaning up the weaknesses in Joey’s  hips through some single leg squats and speed skaters.

We also went after the shoulders.

Naturally a strong, stable, yet mobile shoulder is very important for a baseball player.

The landmine press is a great choice. Not only is Joey addressing each arm’s pressing capacity, but more importantly, given the demands of his sport, he is doing so while simultaneously allowing good upward rotation of the scapula. Watch any throwing action and the importance of a strong yet mobile scapula becomes apparent. Bench pressing is a great way to strengthen the shoulders, but given that the scapula is pinned down and discouraged from moving, it is not the most optimal exercise to strengthen the shoulder for an athlete out on the diamond.

Joe McCabe’s Programming for the week of May 18-23.  Week 1 – Accumulation.

Tuesday May 19, 2015
Post Chain Floss, Banded Trap
Distraction, FR in Serratus.

Glute Activation.

Agility Ladder Warmup
1 Step Down and Back
Side Step Down and Back
Crossover Down and Back
Double Trouble Down and Back
*3 Burpees at the end of each ladder

A1. Deadlifts; 31X1, 5
x5 Rest 30 seconds.
A2. Bear Crawl, Down with Peanut.
x5 Rest two minutes.
B. Kneeling KB Press; 31X1, 10
x4 Rest 1 minute.
C. Inclined Bench/DB Rotator Cuff work
2 sets of 10
1. “Y”s keep pinkies up Rest 30
2. T”s keep pinkies down Rest 30
3. “W’s elbows up then rotate weight up

Thursday May 21, 2015
Couch Stretch, Barbell Tricep Smash,
LB in Upper Glutes

Glute Activation

Agility Ladder Warmup
1 Step Down and Back
Side Step Down and Back
Crossover Down and Back
Double Trouble Down and Back
*5 Jumping Squats at end of each ladder.

A. Single Leg Split Squats, 3121, 5
x5 Rest 1 minute.
B1. Landmine Press, 10 each arm
x4 Rest 30 seconds.
B2. Speed Skaters, 10
x4 Rest 1 minute.
C. Barbell Roll Outs; X0X3, 10
x4 Rest 1 minute.

Saturday May 23, 2015
Post Chain Floss, Barbell Adductor Smash,
Lat Distraction

Glute Activation

Agility Ladder Warmup
1 Step Down and Back
Side Step Down and Back
Crossover Down and Back
Double Trouble Down and Back
*5 Jumping Squats at end of each ladder.

A. 10 min EMOM
3 Deadlifts, 31X1
B1. Weighted Pullups; 30X1, 5
x5 Rest 30 seconds
B2. Back Extensions, X0X3, 10
x5 Rest 90 seconds.
C1. Banded Clam Shells, 10 each leg
x4 Rest 30 seconds
C2. Banded Shoulder Protracton, 10
x4 Rest 30 seconds.
+
8 minutes AMRAP
200 M Run
250 M Row