Procedure

1. Initial Assessment & Safety Check

   • Inquire if the user has a known difference in Internal Rotation (IR) between their throwing and non-throwing arm.
   • If IR loss exceeds 20° (GIRD), instruct the user via create_note to prioritize posterior capsule stretching (Sleeper/Cross-body) before progressing to heavy resistance.
   • Advise the user that persistent pain may be linked to lead hip mobility or thoracic rotation deficits.

2. Phase 1: Foundation & Activation (Weeks 1–3)

   • Use create_week to initialize the phase.
   • Use create_workout and add_exercise to schedule 3 sessions per week including:
     • Sleeper / Cross-Body Stretch: 3 x 30s ("Keep shoulder blade pinned").
     • Scapular Punches: 3 x 12–15 ("Move the blade on the rib cage").
     • Banded ER (0° Abduction): 3 x 15 ("Tuck the elbow with a towel").
     • Low Scapular Rows: 3 x 12 ("Squeeze blades together and down").
     • Cervical Retractions: 2 x 10 ("Make a double chin").

3. Phase 2: Strength & Integration (Weeks 4–6)

   • Transition to progressive overload.
   • Update workouts to include:
     • 90/90 ER with Band: 3 x 10–12 ("Engage cuff before the band pulls").
     • Standing Scaption: 3 x 10 ("Thumbs up, 30° forward").
     • Side Plank with ER: 3 x 8–10 ("Maintain straight line").
     • Diagonal Band Pull-Aparts: 3 x 12 ("Pull across the body").
     • Lawnmower Rows: 3 x 8–10 ("Blade in back pocket").

4. Phase 3: Power & Deceleration (Weeks 7–8)

   • Focus on high-velocity stability.
   • Update workouts to include:
     • Eccentric ER Holds: 3 x 5–8 ("4-second lowering phase").
     • Plyo-Care / Weighted Ball: 2–3 sets ("Focus on the 'snap'").
     • Half-Kneeling KB Hold: 3 x 30s ("Stay tall, maintain core-to-shoulder link").
     • T/Y Wall Slides: 3 x 10 ("Maintain outward tension").

5. Implement Recovery & Deload

   • During Week 4 (or if "dead arm" symptoms appear), apply a 5-day deload:
     • Reduce resistance sets to 1–2 with light bands only.
     • Limit throwing to "Activation Throwing" (60–90 feet, 5–10 minutes).
   • Use create_note to provide the Reload Protocol: After 5 days, perform 2 sets of training followed by a 20-pitch bullpen, progressing to 30 pitches the next session.

6. Progressive Overload Management

   • Instruct the user to progress in this specific order:
     1. Increase repetitions (up to 15).
     2. Increase resistance (heavier bands/weights).
     3. Increase eccentric tempo (3–4 seconds).
     4. Increase positional complexity (stable to unstable).