DAY 4: THE CORE 4 ROTATOR CUFF PROGRAM

So now we’re going to dive into what most of you were probably wanting when you hear “arm care” and that is the exercises.

First, we need to cover a few of the different muscles that we need to workout.

Everybody knows about the “rotator cuff” but did you know that there are 4 different muscles that make it up?

1. Subscapularis
2. Infraspinatus
3. Teres Minor
4. Supraspinatus

Those are very important but there are lot of other muscles in the shoulder & arm that need attention, like:

5. Serratus Anterior
6. Mid & Low Trapezius
7. Rear Deltoids
8. Latissimus Dorsi (or Lats)
9. Rhomboids
10. Triceps Brachii (Triceps)
11. Biceps 
12. Teres Major
13. Pectoralis Major & Minor
14. Multiple Forearm Muscles

Now, we don’t need to do an exercise for EVERY one of these muscles. What I will share with you below will cover your arm care baseline, which will be the first 2 levels of the arm care program.

Level 1: D1/D2 Patterns
Level 2: Core 4 Rotator Cuff

LEVEL 1: D1/D2 PATTERNS

LEVEL 2: CORE 4 ROTATOR CUFF PROGRAM

LEVEL 1 & 2 EXERCISE PROTOCOLS:

As mentioned in the video, proper technique is a MUST for each of these but particularly for level 2.


Level 1: D1/D2 Patterns Protocol

▶️ Throwing Arm Only
▶️ 1-2 sets of 10 reps for EACH of the 3 directions (see YT video description)
▶️ Complete same days as Level 1

Level 2: Core 4 Rotator Cuff Protocol

▶️ 3 sets of 10 reps for each of the 4
▶️ Start at 2lbs
▶️ Complete 3x/week at the end of a workout or practice
▶️ Add weight AFTER you can complete all 3 sets without being gassed, losing technique, or being overly sore the following day (some soreness is normal but more than 2 days of soreness means it was an overload)
▶️ Weight Upgrade Progressions (IN ORDER): 3lb, 5lb, & 8lbs

NOTE:

Do NOT try to be Mr. Tough Guy and go for more than 2lbs at first. 95% chance that you can’t complete it with proper technique for the full 3 sets of all 4 exercises. I’ve seen D1 college pitchers not be able to complete this their first time with 2lbs.

Do it right and then you can add more weight later but even then, 8-10lbs is the most we will do. Your rotator cuff is a minor muscle group that isn’t meant to be trained with heavy weight.

You don’t jump up to 5lbs until you complete 3lbs and you don’t start at 3lbs just because it is one pound heavier. You MUST start at 2lbs and if that is too heavy for you, just do it weight a bottle of water in each hand until that is easy.