VELOCITY PRO | WORKOUT NOW
To compete at your best you must be prepared. During Velocity Pro you will get your body ready to throw at max velocity warming up your trunk, shoulder and hips. Through the workout you will target the muscles throughout the core leading to explosive shoulder hip separation. Utilize Velocity Pro as a warm up or during off season conditioning to maximize your results. The reps and sets below reflect one full set of Velocity Pro. For offseason conditioning complete 3 sets rather then the single set of throwing warm ups.
Velocity Pro Stretch
Chest Stretch
- 15 SEC HOLD
Reverse Shoulder Stretch
- 15 SEC HOLD L
- 15 SEC HOLD R
Overhead Stretch
- 15 SEC HOLD
Cross Shoulder Stretch
- 15 SEC HOLD L
- 15 SEC HOLD R
External Rotation Stretch
- 15 SEC HOLD L
- 15 SEC HOLD R
Chamber Activation
- 15 SEC HOLD L
- 15 SEC HOLD R
Velocity Pro Warm Up and Activation
Neutral Chest Fly
- 15 REPS
- NO REST
Split Static Chest Fly
- 15 SEC HOLD L
- 15 SEC HOLD R
Dynamic Split Chest Flys
- 15 REPS L
- 15 REPS R
- NO REST
Core Activation Flys
- 15 REPS L
- 15 REPS R
- NO REST
Static Split Reverse Fly
- 15 SEC HOLD L
- 15 SEC HOLD R
- NO REST
Dynamic Split Reverse Fly
- 15 REPS L
- 15 REPS R
- NO REST
Core Activation Reverse Flys
- 15 REPS L
- 15 REPS R
- NO REST
Power Turns
- 15 REPS L
- 15 REPS R
- 3 Sets
External Rotation Exercise
- 15 REPS L
- 15 REPS R
- NO REST
Elevated Rotation Exercise
- 15 REPS L
- 15 REPS R
- NO REST
KEYS TO SUCCESS
The Velocity Pro Training Program can be used in different formats. Velocity Pro can be a warm up used before throwing or as a conditioning sequence. Warm Up (1 Time All the Way Through) Conditioning (2-3 Times Through The Sequence) Check form and body positioning during each exercise.
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