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BoostcampPNG

On- Ramp

by Lawrence J
1 athletes joined

Program Description

Getting arm back in shape to throw steamballs

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 22, 2025 01:51
  • Last Edited
    Jan 22, 2025 08:44
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
1
10 reps
RPE 7
4
Extension Catch- 7oz
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
1
10 reps
RPE 7
4
Extension Catch- 7oz
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
1
10 reps
-
5
Extension Catch- 9oz
1
-
6
Extension Catch- 7oz
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
1
10 reps
-
5
Extension Catch- 9oz
1
-
6
Extension Catch- 7oz
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 9oz
1
-
8
Extension Catch- 7oz
1
-
9
Extension Catch- 5oz
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 9oz
1
-
8
Extension Catch- 7oz
1
-
9
Extension Catch- 5oz
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 11oz
1
-
8
Extension Catch- 9oz
1
-
9
Extension Catch- 7oz
1
-
10
Extension Catch- 5oz
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 11oz
1
-
8
Extension Catch- 9oz
1
-
9
Extension Catch- 7oz
1
-
10
Extension Catch- 5oz
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
1
10 reps
RPE 7
4
Extension Catch- 7oz
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
1
10 reps
RPE 7
4
Extension Catch- 7oz
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
1
10 reps
-
5
Extension Catch- 9oz
1
-
6
Extension Catch- 7oz
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
1
10 reps
-
5
Extension Catch- 9oz
1
-
6
Extension Catch- 7oz
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 9oz
1
-
8
Extension Catch- 7oz
1
-
9
Extension Catch- 5oz
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 9oz
1
-
8
Extension Catch- 7oz
1
-
9
Extension Catch- 5oz
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 11oz
1
-
8
Extension Catch- 9oz
1
-
9
Extension Catch- 7oz
1
-
10
Extension Catch- 5oz
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 11oz
1
-
8
Extension Catch- 9oz
1
-
9
Extension Catch- 7oz
1
-
10
Extension Catch- 5oz
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
1
10 reps
RPE 7
4
Extension Catch- 7oz
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
1
10 reps
RPE 7
4
Extension Catch- 7oz
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
1
10 reps
-
5
Extension Catch- 9oz
1
-
6
Extension Catch- 7oz
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
1
10 reps
-
5
Extension Catch- 9oz
1
-
6
Extension Catch- 7oz
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 9oz
1
-
8
Extension Catch- 7oz
1
-
9
Extension Catch- 5oz
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 9oz
1
-
8
Extension Catch- 7oz
1
-
9
Extension Catch- 5oz
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 11oz
1
-
8
Extension Catch- 9oz
1
-
9
Extension Catch- 7oz
1
-
10
Extension Catch- 5oz
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 11oz
1
-
8
Extension Catch- 9oz
1
-
9
Extension Catch- 7oz
1
-
10
Extension Catch- 5oz
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
1
10 reps
-
5
Extension Catch- 9oz
1
-
6
Extension Catch- 7oz
1
-
7
Pull- Downs 5oz
1
4 reps
-
8
Pull- Downs 6oz
1
4 reps
-
9
Pull- Downs 4oz
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
1
10 reps
-
5
Extension Catch- 9oz
1
-
6
Extension Catch- 7oz
1
-
7
Pull- Downs 5oz
1
4 reps
-
8
Pull- Downs 6oz
1
4 reps
-
9
Pull- Downs 4oz
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 9oz
1
-
8
Extension Catch- 7oz
1
-
9
Extension Catch- 5oz
1
-
10
Pull- Downs 5oz
1
4 reps
-
11
Pull- Downs 6oz
1
4 reps
-
12
Pull- Down 7oz
1
4 reps
-
13
Pull- Downs 5oz
1
4 reps
-
14
Pull- Downs 4oz
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 9oz
1
-
8
Extension Catch- 7oz
1
-
9
Extension Catch- 5oz
1
-
10
Pull- Downs 5oz
1
4 reps
-
11
Pull- Downs 6oz
1
4 reps
-
12
Pull- Down 7oz
1
4 reps
-
13
Pull- Downs 5oz
1
4 reps
-
14
Pull- Downs 4oz
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 9oz
1
-
8
Extension Catch- 7oz
1
-
9
Extension Catch- 5oz
1
-
10
Pull- Downs 5oz
1
4 reps
-
11
Pull- Downs 6oz
1
4 reps
-
12
Pull- Down 7oz
1
4 reps
-
13
Pull- Downs 5oz
1
4 reps
-
14
Pull- Downs 4oz
1
4 reps
-
15
Pull- Down 3oz
1
4 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
J- Band Series
1
10 reps
-
2
Reverse Throws
2
10 reps
RPE 7
3
Pivot Picks
2
10 reps
RPE 7
4
Roll- Ins (Blue)
2
10 reps
-
5
Rocker
4
4 reps
-
6
Walking Wind- Up
4
4 reps
-
7
Extension Catch- 9oz
1
-
8
Extension Catch- 7oz
1
-
9
Extension Catch- 5oz
1
-
10
Pull- Downs 5oz
1
4 reps
-
11
Pull- Downs 6oz
1
4 reps
-
12
Pull- Down 7oz
1
4 reps
-
13
Pull- Downs 5oz
1
4 reps
-
14
Pull- Downs 4oz
1
4 reps
-
15
Pull- Down 3oz
1
4 reps
-
Week 1
1 / 8 Weeks
Day 1
1
J- Band Series
1 Set
10 Reps
-
2
Reverse Throws
2 Sets
10 Reps
@7
3
Pivot Picks
1 Set
10 Reps
@7
4
Extension Catch- 7oz
1 Set
-
Day 2
1
J- Band Series
1 Set
10 Reps
-
2
Reverse Throws
2 Sets
10 Reps
@7
3
Pivot Picks
1 Set
10 Reps
@7
4
Extension Catch- 7oz
1 Set
-
Day 3
1
J- Band Series
1 Set
10 Reps
-
2
Reverse Throws
2 Sets
10 Reps
@7
3
Pivot Picks
1 Set
10 Reps
@7
4
Extension Catch- 7oz
1 Set
-