Youth In-season Program

*** To be performed 1-2x per week in-season

1. Warm-up Routine
   • Pitchers
   • Players
2. Mobility / Activation Circuit  (performed 2x in series)
   • Bowler Squat to Rev Row (2X  6-8 / side)
   • Band Ass T-spine Mob (2X 10/side)
   • Diagonal Band Pull Aparts (2X 10 /side)
   • Retraction to Low Row (2X 10)
   • Tricep Extension to Pronation (2X 10)
3. Core (1 min between sets)
   • Dead Bugs (2X 6-8  /side)
   • Rev Alligator Walks (2X 10-20 yds)
4. Power (to be performed as explosively as possible, 1 min between sets)
   • Band Res Squat (2-3x 10)
   • Band Ass Push-ups (2-3X 10)
   • Split Stance Low Band Row (2-3X 10, non-dom side only)
5. Power Endurance (to be performed as explosively as possible)
   • Split Squat Jumps  (6 sets x 4 reps/side, performed 2x, :10 sec btw sets, 2 min btw series)
   • 45 Degree Bound and Stick (2X 5/ side, :30 sec rest btw sets)