DAY 3: BULLPEN + AEROBIC CONDITIONING / ARM CARE

Goal: Emphasize low-effort, high-awareness bullpen work paired with extended aerobic training and soft tissue quality. Reinforce scapular rhythm and deep tissue blood flow through refined arm care.

BULLPEN (MECHANICS & INTENT FOCUS)

AEROBIC CONDITIONING OPTIONS (ZONE 2 HR ~130–150 bpm)

Pick one:

• Air Runner or Woodway Walk-Run Intervals – 30 min (Run 3 min / Walk 2 min)

• Assault Bike Steady Cruise – 30–45 min, HR steady, nasal-only breathing

• Row/Ski Erg Steady Pace – 5x6 min @ easy pace, 1 min rest

• Hilly Terrain Walk / Weighted Vest Walk – 20–30 min steady pace (RPE <6)

🎯 Optional: Post-Conditioning Parasympathetic Reset

• 6–8 minutes nasal-only breathing with feet elevated

• Box breathing or 4-7-8 method

• Calm music or nature sound background

ARM CARE (MOBILITY, STABILITY, BLOOD FLOW)

DYNAMIC ARM PREP / ACTIVATION (if bullpen performed again later in day)

• Crossover Symmetry “Activation” Series

  🎥 Video

• Arm circles, scap pull-ups, overhead band pulls

ARM CARE & POST-CONDITIONING (FOCUS: SCAP + FLEXOR/PRONATOR)

• Bottoms-Up KB Carry (Waiter or Rack) – 3x20 yards each arm
  Challenge shoulder centration and wrist/elbow control.

• Wrist Flexion/Extension Isometrics (DB or Manual) – 2x20s hold in each direction

• Crossbody Band Pull-Apart w/ Breath Hold – 2x10 reps + 5s breath hold after each
  Engage deep posterior chain w/ parasympathetic shift.

• Band-Resisted ER Pull-Throughs – 2x10 each arm
  Combines scapular glide with shoulder external rotation under load.

• Soft Tissue Flush:

  • Forearm rolling (Tiger Tail / Lacrosse Ball): 2 min each

  • Biceps/triceps sweeping w/ stick or foam roller

NUTRITION PRESCRIPTION – LOW INTENSITY / RECOVERY DAY

Goal: Support aerobic metabolism, tendon recovery, and blood sugar balance.

• Protein: 30–40g (white fish, eggs, Greek yogurt)

• Carbs: 50–70g (oats, fruit, starchy veg)

• Fats: 10–15g (chia, almonds, EVOO)

• Hydration: Add sodium or electrolyte tab to first liter of water

• Optional:

  • Collagen (10–15g) + Vitamin C

  • Bone broth or gelatin-rich protein

  • Greens powder or multivitamin for micronutrient insurance