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Are you lifting but neglecting movement work? DON’T. Here are 12 upper & lower movements you should do 1. Half kneeling pigeon rock 2. Half kneeling wall t-spine rotation 3. V sit-up 4. Half kneeling t spine to pec opener 5. Hand supported SL RDL to hip sweep 6....

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Gerry DeFilippo

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102,889 views • 11 months ago •via X (Twitter)

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Do you actively work your t-spine & upper body? If not, give these 8 exercises a try! 1. Hurdle Y-T 2. Single arm inverted row dead hang 3. Thread the needle w/ kettle bell 4. Thread the needle w/ foam roller 5. Half-kneeling, wall t-spine rotations 6. Blackburn to pec stretch 7. Seated t-spine rotations w/ board 8. Half kneeling t-spine to pec opener
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Do you actively work your t-spine & upper body? If not, give these 8 exercises a try! 1. Hurdle Y-T 2. Single arm inverted row dead hang 3. Thread the needle w/ kettle bell 4. Thread the needle w/ foam roller 5. Half-kneeling, wall t-spine rotations 6. Blackburn to pec stretch 7. Seated t-spine rotations w/ board 8. Half kneeling t-spine to pec opener

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Feeling sore/beat up? Do this movement work with us! 4 rounds. 30 seconds on/30 seconds off 1. Seated t-spine rotation w/ board 2. V sit-up 3. Foam roller thread the needle 4. Mini band fire hydrant 5. Half kneeling t-spine to pec opener 6. Med ball sweeping 90/90
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Feeling sore/beat up? Do this movement work with us! 4 rounds. 30 seconds on/30 seconds off 1. Seated t-spine rotation w/ board 2. V sit-up 3. Foam roller thread the needle 4. Mini band fire hydrant 5. Half kneeling t-spine to pec opener 6. Med ball sweeping 90/90

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Stop neglecting your upper body movement work Do these 6 exercises in your weekly routine 1. Half kneeling wall t spine rotations 2. Seated t spine rotation w/ band 3. Dynamic Blackburn to pec stretch 4. Single arm barbell inverted hang 5. Half kneeling t spine to pec open 6. KB thread the needle
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Stop neglecting your upper body movement work Do these 6 exercises in your weekly routine 1. Half kneeling wall t spine rotations 2. Seated t spine rotation w/ band 3. Dynamic Blackburn to pec stretch 4. Single arm barbell inverted hang 5. Half kneeling t spine to pec open 6. KB thread the needle

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11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker
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11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

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11 exercises to add to your full movement routines 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker
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11 exercises to add to your full movement routines 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

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Movement work needs to be a part of your routine! 💥 11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker
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Movement work needs to be a part of your routine! 💥 11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

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A routine I’ve posted before… But a good reminder for baseball players coming off long weekends 1. Chin-up dead hang 2. T-spine to pec opener 3. Fire hydrant 4. Dynamic Blackburn 5. T-spine rotation 6. Hip 90/90 7. SL RDL to hip gate 8. Olympic Wall Squat 9. Side lunge w/ iso 10. Band ankle rocker 11. Face pull 12-15 reps of each
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A routine I’ve posted before… But a good reminder for baseball players coming off long weekends 1. Chin-up dead hang 2. T-spine to pec opener 3. Fire hydrant 4. Dynamic Blackburn 5. T-spine rotation 6. Hip 90/90 7. SL RDL to hip gate 8. Olympic Wall Squat 9. Side lunge w/ iso 10. Band ankle rocker 11. Face pull 12-15 reps of each

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415,989 views • 3 years ago

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💊 Hip Medicine, Shoulder Medicine Take care of both, you’ll be in a good place Here are two routines you can use all in one tweet 😊 Hip: 1. SL RDL to hip gate 2. Side lunge w/ iso 3. Olympic wall squat 4. Fire hydrant 5. 90/90 Shoulder: 1. Band Serratus opener 2. Chin-up dead hang 3. Inverted row dead hang 4. Thread the needle w/ KB 5. Serratus wall roller

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Pitchers: Stop running poles to “flush out lactic acid,” the day after you throw… 🔥 Do this low level movement work 1. Extensive chest pass (normal + single arm) 2. Extensive band pulses 3. Band assisted neutral grip hang 4. KB thread needle 5. T-spine/pec opener 6. Serratus wall rollers 7. Dynamic Blackburn 8. Light plate flip & catch

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Pitchers: Stop running poles to “flush out lactic acid,” the day after you throw… 🔥 Do this low level movement work 1. Extensive chest pass (normal + single arm) 2. Extensive band pulses 3. Band assisted neutral grip hang 4. KB thread needle 5. T-spine/pec opener Cont. ⬇️
0:45

Pitchers: Stop running poles to “flush out lactic acid,” the day after you throw… 🔥 Do this low level movement work 1. Extensive chest pass (normal + single arm) 2. Extensive band pulses 3. Band assisted neutral grip hang 4. KB thread needle 5. T-spine/pec opener Cont. ⬇️

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Do this speed day with us! 1. Supine SL calf raise iso x30 sec 2. Extensive pogo x30 sec 3. Extensive SL pogo x30 sec 4. Intensive pogo x8 sec 5. Intensive SL pogo x8 sec 6. Loaded sled push-sprint x10 yds 7. Band release sprint x10 yds 8. Lateral half kneeling sprint w/ foot stomp x10 yds 9. Mountain climber sprint x10 yds 10. Sprint stop start x5 yds 11. Med ball vert, release to vert 12. Vertical jump to broad jump 13. Crossover step up 14. KB RDL
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Hey baseball players! You’re in the thick of your off-season training Need a good pre training, hitting or throwing warm-up? Use this! 1. Seal jack x10 2. Jumping jack x10 3. Caraoka x20 yards 4. T-spine open to pec x5 5. Walking SL to open/close hip gate x10 6. Med ball decel (20lb) x3 7. Lunge to rot. x5 8. Push-up plus x10 9. Med ball snap down x4 10. Med ball catch-run & gun x4
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Hey baseball players! You’re in the thick of your off-season training Need a good pre training, hitting or throwing warm-up? Use this! 1. Seal jack x10 2. Jumping jack x10 3. Caraoka x20 yards 4. T-spine open to pec x5 5. Walking SL to open/close hip gate x10 6. Med ball decel (20lb) x3 7. Lunge to rot. x5 8. Push-up plus x10 9. Med ball snap down x4 10. Med ball catch-run & gun x4

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