Baseball Shoulder Program – 5 lbs. Dumbbell

3 lbs, 5 lbs dumbbell(s)

3×10 each

Standing (Both Arms)

Superset, thumb up (all)

  • Forward Raise (0 degree)
  • 45 degree raises
  • Side Raises (90 degree)

Lying on table (Face Down) – 1 Arm at a time

Superset

  • 30-degree raise – thumb up
  • 90-degree side raise – thumb up
  • Backwards raises – 180 degree – thumb down
  • Row with rotation

Lying on side

Pull elbow to hip -> internal Rotation (elbow) -> Straighten Arm -> Rotate thumb -> Slowly bring down arm

JAKE BIVENS

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