PRP at Home Training
by Christian Sullivan
Few Key Notes:
Training focus if going to shift from throwing and lifting big, to learning how to move well through body weight and stability movements.
Also, we can change stimulus by adding bands/chains and changing the tempo of the movements. Another focus would be mobility. You can make an “at home” workout very dificult by challenging the tempo and/or holding basic movements.
It is important to continue mobility every day to maintain the “gains” that we have worked so hard for. Feel free to mix in the mobility movements into a full body lift for enhanced movement efficiency.
I know some of these movements may be unfamiliar, but they can be found on YouTube. If you have any questions regarding working, mobility, nutrition, the mental side of things, or further explanation on a movement, feel free to reach out to me via email or text.
Body Weight Workouts:
Full Body 1:
4x10 Body Weight Squats
4x10 Pushups (5 second hold at bottom, 5 second squeeze at top)
4x10 Body Weight Split Stance Squats (5 second eccentric (lower))
4x10 Ice Skaters
4x10 V-ups
Full Body 2:
4x5ea Lunge Series (forward, Lateral, Reverse)
4x10 Bear Crawls (Box if able, Lateral, or forward Backwards)
4x10 Tuck Jumps
4x5 Plyo Push-ups (push off the ground, reset each rep)
4x20 Standing Calf Raises (5 second eccentric)
Banded Workouts:
Full Body 1:
4x10 Banded Squats
4x10 Banded Push-ups
4x10 Banded Rows
4x10 Banded Curls
4x10 Banded Tricep Pushdowns (put in door)
Full body 2:
4x10 Banded Chest Press
4x10 Banded Straight Arm Pulldowns (put band in door)
4x10 Banded Hammer Curls
4x10 Overhead Tricep Extensions
4x10 Banded Lunges (rev or forward)
Lower Body (no equipment):
A1 3x8ea BW Reverse Lunge with 3 second hold
A23x5 BW Squat Jump with stick
B1 3x8ea BW Cossack Squat with 3 second hold
B2 3x60sec Moving Plank (Push-Up to Elbows)
C1 3x40sec (ea) Side Plank with Top Leg Lift Offs
C2 3x10 Superman (3 sec Hold)
D1 3x3ea 4-way Single Leg Squat (touch floor around clock)
D2 3x30sec Bicycle Crunches
E1 2x10ea Deadbugs
E2 2x10 Alternating Leg Lowers
Upper Body (no equipment):
A1 4x10 Push-Ups (2 second hold at bottom)
A2 4x510yd Box Bear Crawl
B1 3x10 High Plank Shoulder Taps
B2 3x15ea High Plank Mountain Climbers
C1 2x10ea Cat-Cows
C2 2x10ea Bear Overhead Reaches
D1 2x10 Prone Handcuffs
D2 2x15 Push-Up to Downward Dog
Mobility
Lower Body Mobility:
90/90s (Back heel up holds/ front heel up holds)
Ankle combat stretch
Pelvic tilts (anterior/posterior)
Froggers
Pigeon Stretch
Lizard w/rotations
Thoracic Mobility:
Quadruped T-spine rotations (Arm Straight)
Quadruped Handcuffs with rotation (one arm on low back like wearing handcuffs)
Reach, roll, lifts (lift from lower traps, not shoulders)
Thread the needle
Bridge w/rotations
Body weight windmills (can do half-kneeling as well)
Downward dog with thoracic extension
Shoulder/Scap Mobility:
Wall Circles
Scap Circles
Prone ITYLs
Hinged ITYLs (Pretend string is pulling wrists back)
Bridge w/rotation
Windmills (1/2 kneeling/standing)
Wall Presses
Core Work:
Planks (any variation) - challenge movement during plank more than time!
Wall dead bugs
Regular dead bugs
Bird dogs (don’t kick heel up, kick heel out!)
Reverse crunch
Leg lowers
Bicycle Crunches
Supermans
Arm Care:
Standard Warm-Up (3-4x per week)
1 set of 15-20 - J-Bands per day
x10 Reverse Throws - Black & Green
x10 Upward Toss - Green
x10 Pivot Picks - Green
x5 Walk Aways - Blue
x5 Roll-In - Blue
Extras:
Rock Backs - 2x - BRYG
Step Backs - 2x - BRYG
Bauer’s - 1x - BRYG
Walking Wind-Ups - 1x - BRYG
Catch Play - Do what you can do! Something is better than nothing!
Post-throwing:
2x10 Partner Reveres Throws - (B or G)
1x20 J-Band Reverse Throws
1x10 J-Band Y’s
2x20 Rebounders (G)
2x20 Band Pullaparts
These are simple things you can add if have somewhere to throw them into!
Light catch 2-4 days per week will help you maintain what you have built up! Something is better than nothing!
If you have questions, email prpbaseball101@gmail.com for more ideas or remote training!