OVH Throwing/rotational athlete workout

Do you play lacrosse, tennis, baseball/softball or simply looking to switch up your workouts? Do you want to get stronger but also improve your movement capabilities? There is quite a bit of equipment required here but this would be a tremendous challenge for anyone looking to step their game up!

Best Setting for Workout: GYM

Level: Advanced

Intensity: Development Day (hard)

Who is it for: Rotational sport athletes i.e golfers, baseball/softball players, tennis

Equipment Needed (extensive): Bands, clubs, DBs, Small Box, Landmine barbell, TRX, KBs

Style of workout: strength and power

https://youtu.be/GH7EwjROANg

Warmup: 00:00-00:39 

Footwork Drills Activation exercises 00:40-1:52

Strength Portion

1A) Cossack to rack/Rev. Lunge 1:52-2:21       (frontal plane power)

1B) Club Sweeps to backpack Pos. 2:22-3:02   (rotational power)

2A) Arnold Press from feet 3:03-3:20                 (push strength)

2B) Pushup to walk up walk down 3:04-3:56     (push strength)

3A) Unilateral LM RDL 3:57-4:09                          (pos. chain strength)

3B) Banded rotations 4:10-4:43                           (core rotational)

4A) Club swings to backpack pos. 4:44-5:14    (pos. chain power)

4B) Lateral Bear Crawl walk 5:15-5:48              (core stability)

If one were looking for a comprehensive program, I would add a stimulation day that would have some strength components but also some mobility work. The duration of this day would be shorter. A 3rd day would be focused on movement out on the field of play in conjunction with some conditioning elements. This session could be performed on a day that you compete or train for your sport or performed separately.