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THE WORKOUT 1A) Single-Leg / Single-Arm Press Horizontal push anti-rotation 4×8 per side 1B) Plyo Push-Up Explosive power 4×10 — 2A) Kneeling Seesaw Press Vertical push upper-body isolation from the kneeling position 4×10 per side 2B) Cable Pallof w/ Rotation Core strength inner-chest activation 4×10 per side — 3A) Rotational Waiter’s Press Rotational capacity spinal resilience 3×8 per side 3B) Halo w/ Overhead Extension Triceps shoulder mobility 3×6 per side | Everyday Heroes Fitness
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Here, I have Pittsburgh Pirates outfielder, Austin Meadows, performing 2 versions of the single arm rotational rope row, which are incredibly effective for overhead and throwing athletes. The squat stance further taxes the lower body and core stabilizers, which promotes greater full body tension and motor control. Using the rope allows for a rotational movement of the hands to occur, which produces greater activation of the lats and upper back. There are 4 reasons for this: 1. The pronated grip
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