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Lower Body

Alt Leg Lowers - Members Only

Lay on your back draw-in your belly button towards your spine extend both legs so that they are straight up in the air with your toes pulled back toward your shins.

(Video included)

CB Front Squat - Members Only

Standing in an upright position with your feet shoulder width and toes pointed straight ahead throughout.

CB Platform Lunge - Members Only

Standing in an upright position with your feet shoulder width and toes pointed straight ahead throughout.

CB SL Squat Touchdown - Members Only

Standing on one foot in an upright.

Db Deadlifts - Members Only

Standing in an upright position between a set of Dumbbells with your feet shoulder width and toes pointed straight ahead throughout. Draw-in your belly button towards your spine and shoulders retracted. Start in the down position with your chest up and your butt back. Keep your weight on your heels and knees tracking over your toes making sure that your knees do not push forward past your toes. Pick up the dumbbells by squeezing your glutes, driving your weight down into the ground through your heels as you stand up.

Db Platform Lunge - Members Only

Standing in an upright position with your feet shoulder width and toes pointed straight ahead throughout.

Db RDL's - Members Only

Standing in an upright position with your feet shoulder width and toes pointed straight ahead throughout.

Db SL RDL's - Members Only

Standing on one foot in an upright position.

PB DL Bucks - Members Only

Start in the supine position with your arms out to your side, palms up, knees bent at a 90-degree angle feet up on top of the physio ball and toes towards your shins.

PB DL Curls - Members Only

Start in the supine position with your arms out to your side, palms up, legs straight, toes towards your shins, feet up on top of the physio ball.

PB DL Russians - Members Only

Start in the supine position with your arms out to your side, palms up, legs straight, toes towards your shins, feet up on top of the physio ball.

PB SL Bucks - Members Only

Start in the supine position with your arms out to your side, palms up, one knee is bent at a 90-degree angle one foot up on top of the physio ball and toes towards your shin.

PB SL Curls - Members Only

Start in the supine position with your arms out to your side with your palms up one leg should be up on top of the physio ball and the other leg should be suspended up in the air parallel with the leg on the physio ball.

PB SL Russians - Members Only

Start in the supine position with your arms out to your side, palms up, legs straight, toes towards your shins.
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Testimonial

"As a veteran of nearly a decade of major league baseball and a pitcher who sustained a career threatening shoulder injury in 2003 while with the Boston Red Sox, I've seen my share of various work out plans. When your livelihood is dependent on your body you take your conditioning seriously, and with the staff at the Online Performance Institute I have been able to not only overcome the injury, but also prolong my career. The plans designed for me focused on all areas that are vital for a pitcher, as well as emphasis on injury prevention. No matter what your skill or fitness level may be, to have the chance to actually do the same workouts as professional athletes is a priceless opportunity that shouldn't be passed on."

--Scott Sauerbeck, MLB Pitcher