Sample workout structure

Dynamic warmup

Main lift of the day: Focus on Hinge work. Squat and deadlift variations

Choose 2 pulling exercises. Ex. Seated Row, T-bar row, Barbell bent row, DBL or KBL single arm bent row, Lat pulldown, pullups or chin-ups.

Limit Pushing exercises, variety of push-ups, bench press, shoulder press. (if including press movements limit volume)

3:1 ratio of pulling to pushing movements based on volume

Hip Mobility - example Baseball Flows program

Scapular stability (lights weights)

External rotation (tubing or light wrist weights or dumbbells)

Jobe exercises (light dumbbells or wrist weights, 2 lbs)

Cooldown

The perfect companion to help you in program design can be created by following Christopher Romano's "Move Like a Pro", Dr. Ismael Gallo's "Baseball Flows", Vinny Perez and Tommy Craig's shoulder maintenance programs.

Listen to the podcast "Toe the Rubber" Development for All Ages, on "The real Voices of the Game" network.

https://podcasts.apple.com/us/podcast/the-real-voices-of-the-game-productions/id1624830660?i=1000650136422