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Advanced · Sport plan
Baseball — Advanced
1 sport-specific 5-day cycle. Every day focuses on a different quality so you stack adaptations without overlap. Day 1–2 are previewed in full. Sign up to unlock the rest.
Sports
1
Level
Advanced
Total days
5
Est. time
3.3h
Baseball
5 daysDay 1 — Rotational Power
Rotational Power
- Cable Rotation4 × 8/side
- Med Ball Slam4 × 6
- Landmine Rotation3 × 8/side
Day 2 — Throwing Arm Care
Throwing Arm Care
- Band External Rotation3 × 15/side
- Scap Push-up3 × 10
- Y-T-W Raise3 × 8 each
Day 3 — Sprint Mechanics
Sprint Mechanics
- A-skip3 × 20m
- Hill Sprint6 × 15m
- Wall Drill3 × 5/side
Day 4 — Hip Mobility
Hip Mobility
- 90/90 Switch3 × 8
- Cossack Squat3 × 6/side
- Hip CARs2 × 5/side
Day 5 — Anti-rotation Core
Anti-rotation Core
- Pallof Press3 × 10/side
- Bird-dog Hold3 × 30s
- Suitcase Carry3 × 40m/side
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