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1 | THE DRILLS LISTED BELOW ARE ALL IN THIS PROGRAMS VIDEO LIBRARY | MADE BY ALBERTUS BARBER + JOSH GESSNER | NEED REMOTE PROGRAMMING | THE 5TH WEEK AND THE 9th WEEK ARE AN AUTOMATIC WEIGHT ROOM DELOAD. THIS MEANS WE WILL REMOVE 10-20 PERCENT EFFORT AND 1 SET ON ALL OF OUR LIFTS. WE NEED TO RECOVER TO SUPER COMPENSATE, AND THROW HARDER. THROWING DELOAD=AUTOMATIC WEIGHT ROOM DELOAD LIFTING SHOULD ONLY BE DONE AFTER HIGHER INTENT THROWING DAYS. THIS MEANS DAYS HIGHER THAN 70%. So if you throw above 70% Monday, Wed, Fri- then you would lift after the throwing on those days- NEVER BEFORE YOU WILL ONLY DO 3 LIFTS PER WEEK. THE STRENGTH PHASE WILL BE DONE FOR THE FIRST 4 WEEKS, AND ON THE 5th WEEK YOU WILL DELOAD, AND THEN SWITCH TO THE POWER PHASE. THIS MEANS YOU WILL ONLY DO THE POWER LIFTS, AND NO MORE STRENGTH LIFTS. THE POWER PHASE WILL BE DONE THE REMAINDER OF THE PROGRAM. | ||||||||||||||||||||||
2 | Video Library | SOCIAL MEDIAS: | twitter: https://x.com/AlbertusIV + https://x.com/GessnerJosh Instagram: https://www.instagram.com/albertusbarberiv/ + https://www.instagram.com/joshgessner/ | AND DAILY COACHING? | ||||||||||||||||||||||
3 | FIND YOUR AGE BRACKET IN THE BOTTOM OF THE PROGRAM, AND FOLLOW THOSE PROTOCOLS/WEIGHTS- ONLY THROWING/MEDBALLS ARE INCLUDED HERE | JOIN HERE WITH THE LINK BELOW | DAY 1 | STRENGTH | WEIGHT | REPS | DAY 2 | STRENGTH | WEIGHT | REPS | ||||||||||||||||
4 | YOUR ORDER OF YOUR DAILY PROGRESSION WILL ALWAYS GO WARMUP-MED BALLS-PLYOS-BASEBALL-SPRINTS-GYM-MOBILITY | https://thepitcherlab.com/ | A1 | Squat Jump | 6 | A1 | Squat Jump | 15 | 6 | |||||||||||||||||
5 | Week 1+2 | Blue to grey means throw the plyos in order from blue to grey. Plyos are used as a warm up, and dont have to match that days intent. Warm up properly. See the plyo sheet for any confusion on which ones are between those ranges. Baseball catch play distance for 50-65% days is 90-120 feet MAX. 70+% days are up to you. I am always going to give you some ownership of your own program. You need to figure out parts of YOU. It is important if you want to play in the milb/big leagues that you understand yourself inside and out. DURING CATCH PLAY- TRY SOME OTHER DRILLS FROM MY VIDEO LIBRARY | % that day | VERY IN DEPTH PROGRAMS THAT ARE MADE ENTIRELY FOR YOU. | DAILY PLYOS | Medicine Ball Drills | 6 | 15 | 6 | |||||||||||||||||
6 | MONDAY (Day 1) | Daily plyos, roll ins x5 blue, 20 baseball throws | 50-60 | Below are the plyos that you will do every day. Repetitions will always be 10 throws per drill. Only use red and blue ball for these. | MONDAY | Drop steps | Janitor | 4 reps each drill | 6 | 15 | 6 | |||||||||||||||
7 | TUESDAY (Day 2) | Daily plyos, drop steps x5 red, hover drill x3 red, kbo kick x3 red, walking windup x3 yellow, 7 baseball pulldowns at 85-95% (however many throws it takes to warm up as well) | 85-95 | EVERY DAY WILL BEGIN WITH 20 GREEN BALL REVERSE THROWS. AFTER THOSE YOU WILL PICK 2 DRILLS FROM THE BOX BELOW. SWITCH IT UP WHENEVER YOU WANT TO. THE POINT OF THIS IS TO HELP YOU FIND WHAT WORKS BEST FOR YOU, AND ESTABLISH A ROUTINE. PICK DIFFERENT DAILY. ALL DRILLS EXPLAINED HERE https://x.com/AlbertusIV/status/1819506752267690430 AGES 12 AND BELOW WILL ONLY USE THE YELLOW PLYO FOR DAILY PLYOS. AGES 13-14 WILL USE THE YELLOW AND RED. AGES 15-17 WILL USE THE RED BALL, AND AGES 18+ WILL USE THE BLUE BALL. | TUESDAY | Walking windup | 1 knee down OH slams | 4 reps each drill | A2 | DB BOX STEP UPS | 3 | A2 | TRAPBAR DEADLIFT | 3 | ||||||||||||
8 | WEDNESDAY (Day 3) | Daly plyos, roll ins x5 baseball, darvish drill x5 baseball, 10 normal catch play throws | 55-60 | PICK TWO DRILLS FROM BELOW | WEDNESDAY | Self toss drill | Walking windups | 4 reps each drill | 3 | 3 | ||||||||||||||||
9 | THURSDAY (Day 4) | Daily plyos, roll ins x5 red, drop steps blue to grey, 30 throws out to 120 as loose as possible | 70-75 | Athletic throws- act like you are the most athletic short stop of all time. Throw from all slots and have fun. | THURSDAY | Drop steps | Pogo hop to throw | 4 reps each drill | 3 | 3 | ||||||||||||||||
10 | FRIDAY (Day 5) | Daily plyos, jump backs x5 baseball, step backs x5 baseball, 15 baseball regular catch play throws | 50 | Pivot pickoffs | FRIDAY | Self toss drill | 1 knee down OH slams | 4 reps each drill | B1 | DROP LUNGE | 5 | B1 | WALKING LUNGE | 4 | ||||||||||||
11 | SATURDAY (Day 6) | Daily plyos, roll ins x5 red, drop steps x5 red, hover drill blue to grey, walking windup x3 yellow, 7 fastballs as hard as you can off mound- Add some off speed in too. No more than 25-30 pitches. | 95-100 | Pivot pickoffs self toss | SATURDAY | Walking windup | Pogo hop to throw | 4 reps each drill | 5 | 4 | ||||||||||||||||
12 | SUNDAY (Day 7) | OFF | OFF | 2 knee throws | SUNDAY | Off | 5 | 4 | ||||||||||||||||||
13 | 1 knee down throws | MED BALLS ARE TO BE DONE EVERY DAY BUT SUNDAY, AND THROWN HARD 3-4X A WEEK | B2 | PULL UPS | 6 | B2 | CABLE ROW 2 ARM | 5 | ||||||||||||||||||
14 | Sitting throws | DURING A DELOAD WEEK YOU WILL ONLY THROW MED BALLS HARD 2 TIMES - WHEN IS UP TO YOU | 6 | 5 | ||||||||||||||||||||||
15 | Ten Toes Down | 6 | 5 | |||||||||||||||||||||||
16 | IF YOU DO NOT SLEEP 8-10 HOURS EVERY NIGHT, AND EAT ENOUGH FOOD TO NOT BE IN A CALORIC DEFICIT- YOUR CAREER WILL BE AN UPHILL BATTLE. TAKE CARE OF YOURSELF OR QUIT | Ground throws | ONLY A 2 POUND MED BALL OR BASKETBALL/SOCCER BALL ARE ACCEPTABLE FOR THESE (UNTIL PROGRESSION) | C1 | 1 ARM CABLE ROW | 5 | C1 | KNEELING 1 ARM LAT PULLDOWN | 5 | |||||||||||||||||
17 | Throw from all slots- just mess around and feel out all arm angles. Then on the last 3 turn your brain off and only try to feel athletic and conected. No cues. | 5 | 5 | |||||||||||||||||||||||
18 | Week 3+4 | Blue to grey means throw the plyos in order from blue to grey. See the plyo sheet for any confusion on which ones are between those ranges. Baseball catch play distance for 50-65% days is 90-120 feet MAX. 70+% days are up to you. I am always going to give you some ownership of your own program. You need to figure out parts of YOU. It is important if you want to play in the big leagues, that you understand yourself inside and out. DURING CATCH PLAY- TRY SOME OTHER DRILLS FROM MY VIDEO LIBRARY | % that day | WARM UP | 5 | 5 | ||||||||||||||||||||
19 | MONDAY (Day 1) | Daily plyos, roll ins x5 blue, 20 baseball throws | 50-60 | PLYO WEIGHTS CHEAT SHEET | LUNGES X5 EACH SIDE | C2 | LANDMINE 1 LEG RDL | 4 | C2 | PHYSIO BALL LEG CURL | 12 | |||||||||||||||
20 | TUESDAY (Day 2) | Daily plyos, drop steps x5 red, hover drill x3 red, kbo kick x3 red, walking windup x3 yellow, 7 baseball pulldowns at 90-95% (however many throws it takes to warm up as well) | 90-95 | Below will explain the listed color on the program, and what weight those balls equal. Any brand plyos are fine. | Childs pose w/ rock side to side | https://www.youtube.com/watch?v=q-_M3Cfqmj4 | 4 | 12 | ||||||||||||||||||
21 | WEDNESDAY (Day 3) | Daly plyos, roll ins x5 baseball, darvish drill x5 baseball, 10-15 normal catch play throws | 55-60 | Black | 2 KG = 4.4 LB | Squats slow and controlled x10 | 4 | 12 | ||||||||||||||||||
22 | THURSDAY (Day 4) | Daily plyos, roll ins x5 red, drop steps blue to grey, 30 throws out to 120 as loose as possible | 70-75 | Green | 1 KG = 2.2 LB | pogo jumps 30 seconds | https://www.youtube.com/watch?v=kM-fTtwC5eM | C3 | DB BENCH PRESS | 4 | C3 | FARMER WALK | 20 YARDS | |||||||||||||
23 | FRIDAY (Day 5) | Daily plyos, darvish drill x5 baseball, step backs x5 baseball, 15 baseball regular catch play throws | 50 | Blue | 16 OZ | downward dog push ups | https://www.youtube.com/watch?v=vb3mP3J_yvM | 4 | 20 YARDS | |||||||||||||||||
24 | SATURDAY (Day 6) | Daily plyos, roll ins x5 red, drop steps x5 red, janitor drill blue to grey, walking windup x3 yellow, 10 fastballs as hard as you can off mound- Add some off speed in too. No more than 25-30 pitches. | 95-100 | Red | 7-7.5 OZ | lateral lunge x5 each side | https://www.youtube.com/watch?v=gwWv7aPcD88 | 4 | 20 YARDS | |||||||||||||||||
25 | SUNDAY (Day 7) | OFF | OFF | Yellow | 5-5.5 OZ | hip 90/90s | https://www.youtube.com/watch?v=t4Zz6-aG8Iw | DAY 3 | STRENGTH 3 | WEIGHT | REPS | |||||||||||||||
26 | Grey | 3.5 Oz | Ts Ys and As on jager bands 1 set x8 ea | https://www.youtube.com/watch?v=iuWv09NsXeE | A1 | Squat Jump | 10 | 6 | ||||||||||||||||||
27 | IF YOU DO NOT HAVE THESE EXACT WEIGHTS THEN USE THE CLOSEST AVAILABLE WEIGHT WITHIN 1-2 OZ DO NOT THROW THESE AS HARD AS YOU CAN. THEY ARE A WARM UP AND DO NOT NEED TO MATCH THE INTENT PERCENTAGE FOR THAT DAY!!!!!!! | Max effort jumps for height x5 | 10 | 6 | ||||||||||||||||||||||
28 | PLYOS THAT MATCH THIS SHEET ARE DRIVELINES AND CAN BE BOUGHT HERE - https://www.amazon.com/dp/B078SQPFGM/ref=twister_B0CVNLLHVZ?_encoding=UTF8&psc=1 | reverse lunge with overhead reach | https://www.youtube.com/watch?v=S6ncsHRlkR4 | 10 | 6 | |||||||||||||||||||||
29 | Week 5 | side plank x15 seconds each side | https://www.youtube.com/watch?v=tbWPBOgju9g | A2 | RLE SPLIT SQUAT | 4 | ||||||||||||||||||||
30 | WEEK 4 IS A COMPLETE DELOAD WEEK. THIS MEANS WE WILL NOT BE THROWING HARD AT ALL. You will do thee listed days, and their percentage in order. To find what days are what percentage, look to the right of the drills and you will see the percentage for that day. You will then do that day, and the drills it has for you on that day. So if below it says Monday - 60-75%, that means you will find the 60-75 percent day on your sheet, and do those drills that day. So you would be doing Wedensdays drills on that Monday | SPRINTS/DRILLS TO CHOOSE FROM | SHOULD BE DONE 2-3X PER WEEK | open books for spine- see video | https://www.youtube.com/watch?v=aydhHo0EU7A | 4 | ||||||||||||||||||||
31 | MONDAY (Day 1) | 50-60% | Push up to sprint | All sprints should be between 10-30 yards. You can do 60 yard sprints 1 time per week if you want to. 1 minute rest for 10 yard sprints, and 15 extra seconds for every 10 extra yards. | Skip for height 20 yards | https://www.youtube.com/watch?v=nRfC7pFZL64 | 4 | |||||||||||||||||||
32 | TUESDAY (Day 2) | 70-80% | Backpedal max speed | Go higher than skips above | B1 | LATERAL LUNGE | 5 | |||||||||||||||||||
33 | WEDNESDAY (Day 3) | 50% | Lateral hop to sprint | 5 | ||||||||||||||||||||||
34 | THURSDAY (Day 4) | 50% | 30 yard bounds | 5 | ||||||||||||||||||||||
35 | FRIDAY (Day 5) | 60-75% | 20 yards lateral jumps - each side | B2 | 1 ARM DB ROW | 5 | ||||||||||||||||||||
36 | SATURDAY (Day 6) | 50-60% | 4 cone box drill (any movements you want) | 5 | ||||||||||||||||||||||
37 | SUNDAY (Day 7) | off day. Get some sun | Sideways start to sprint | 5 | ||||||||||||||||||||||
38 | Backpedal to sprint | C1 | LANDMINE PRESS | 5 | ||||||||||||||||||||||
39 | Week 6+7 | Blue to grey means throw the plyos in order from blue to grey. See the plyo sheet for any confusion on which ones are between those ranges. Baseball catch play distance for 50-65% days is 90-120 feet MAX. 70+% days are up to you. I am always going to give you some ownership of your own program. You need to figure out parts of YOU. It is important if you want to play in the big leagues, that you understand yourself inside and out. DURING CATCH PLAY- TRY SOME OTHER DRILLS FROM MY VIDEO LIBRARY | % that day | Shuffle to sprint | 5 | |||||||||||||||||||||
40 | MONDAY (Day 1) | Daily plyos, roll ins x5 blue, 20 baseball throws | 50-60 | One legged hops with running start for speed - 30 yards | 5 | |||||||||||||||||||||
41 | TUESDAY (Day 2) | Daily plyos, drop steps x5 red, janitor x3 red, kbo kick x3 red, walking windup x3 yellow, 6 drop steps on mound for velo. As hard as possible. Can also shuffle down mound (make sure you are fully warm) | 95-100 | Med ball shot put to sprint | C2 | RDL | 3 | |||||||||||||||||||
42 | WEDNESDAY (Day 3) | Daly plyos, roll ins x5 baseball, darvish drill x5 baseball, 10 normal catch play throws | 55-60 | Closed stance, falling start sprints | 3 | |||||||||||||||||||||
43 | THURSDAY (Day 4) | Daily plyos, roll ins x5 red, drop steps blue to grey, 30 throws out to 120 as loose as possible | 70-75 | PICK 2 DRILLS FROM THE BOX BELOW, AND DO 5 OF EACH 2-3 TIMES PER WEEK DEPENDING ON HOW YOU FEEL. DO NOT DO THESE ON RECOVERY DAYS. Which means that we will do it on high intent days after throwing, and before gym. | 3 | |||||||||||||||||||||
44 | FRIDAY (Day 5) | Daily plyos, rocker x5 baseball, step backs x5 baseball, 15 baseball regular catch play throws | 50 | C3 | CABLE TRUNK ROTATION WITH BAND OR CABLE | 5 | ||||||||||||||||||||
45 | SATURDAY (Day 6) | Daily plyos, roll ins x5 red, drop steps x5 red, hover drill blue to grey, walking windup x3 yellow, 10-12 fastballs as hard as you can off mound- Add some off speed in too. No more than 20-25 pitches. | 95-100 | 5 | ||||||||||||||||||||||
46 | SUNDAY (Day 7) | OFF | OFF | 5 | ||||||||||||||||||||||
47 | POWER 1 | WEIGHT | REPS | |||||||||||||||||||||||
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51 | DAY 1 | DAY 2 | POWER 2 | WEIGHT | REPS | |||||||||||||||||||||
52 | Week 8 | Blue to grey means throw the plyos in order from blue to grey. See the plyo sheet for any confusion on which ones are between those ranges. Baseball catch play distance for 50-65% days is 90-120 feet MAX. 70+% days are up to you. I am always going to give you some ownership of your own program. You need to figure out parts of YOU. It is important if you want to play in the big leagues, that you understand yourself inside and out. DURING CATCH PLAY- TRY SOME OTHER DRILLS FROM MY VIDEO LIBRARY | % that day | A1 | REPEAT SQUAT JUMP | 30-50 | 5 | A1 | TRAP BAR DEAD LIFT MOVE FAST | 40-60% 1RM | 5 | |||||||||||||||
53 | MONDAY (Day 1) | Daily plyos, roll ins x5 blue, 20 baseball throws | 50-60 | 30-50 | 5 | 40-60% 1RM | 5 | |||||||||||||||||||
54 | TUESDAY (Day 2) | Daily plyos, drop steps x5 red, hover drill x3 red, kbo kick x3 red, walking windup x3 yellow, 7 walking windups with baseball for velo (make sure youre fully warm) | 85-95 | 30-50 | 5 | 40-60% 1RM | 5 | |||||||||||||||||||
55 | WEDNESDAY (Day 3) | Daly plyos, roll ins x5 baseball, darvish drill x5 baseball, 10 normal catch play throws | 55-60 | A2 | DB BENCH ALTERNATING-SPEED | 5 | A2 | LANDMINE PRESS | 5 | |||||||||||||||||
56 | THURSDAY (Day 4) | Daily plyos, roll ins x5 red, kbo kick blue to grey, 30 throws out to 120 as loose as possible | 70-75 | 5 | 5 | |||||||||||||||||||||
57 | FRIDAY (Day 5) | Daily plyos, janitor x5 baseball, hover drill x5 baseball, 15 baseball regular catch play throws | 50 | 5 | 5 | |||||||||||||||||||||
58 | SATURDAY (Day 6) | Daily plyos, roll ins x5 red, drop steps x5 red, kbo kick blue to grey, walking windup x3 yellow, 12 fastballs as hard as you can off mound- Add some off speed in too. No more than 25 total. (make sure youre warm) | 95-100 | B1 | PULL UP CLOSE GRIP | 6 | B1 | BAND ASSISTED JUMPS UP | 12 | |||||||||||||||||
59 | SUNDAY (Day 7) | OFF | OFF | 6 | 12 | |||||||||||||||||||||
60 | 6 | 12 | ||||||||||||||||||||||||
61 | B2 | MODIFIED SIDE PLANK 1 ARM ROW-SPEED | 8 | B2 | 1 ARM DB ROW FOR SPEED | 5 | ||||||||||||||||||||
62 | Week 9 | 8 | 5 | |||||||||||||||||||||||
63 | WEEK 4 IS A COMPLETE DELOAD WEEK. THIS MEANS WE WILL NOT BE THROWING HARD AT ALL. You will do thee listed days, and their percentage in order. To find what days are what percentage, look to the right of the drills and you will see the percentage for that day. You will then do that day, and the drills it has for you on that day. So if below it says Monday - 60-75%, that means you will find the 60-75 percent day on your sheet, and do those drills that day. So you would be doing Wedensdays drills on that Monday | 8 | 5 | |||||||||||||||||||||||
64 | MONDAY (Day 1) | 50-60% | C1 | LANDMINE 1 LEG RDL | 4 | C1 | 1 LEG PHYSIO BALL LEG CURL | 7 | ||||||||||||||||||
65 | TUESDAY (Day 2) | 70-80% | 4 | 7 | ||||||||||||||||||||||
66 | WEDNESDAY (Day 3) | 50% | 4 | 7 | ||||||||||||||||||||||
67 | THURSDAY (Day 4) | 50% | C2 | CABLE TRUNK ROTATION | 5 | C2 | FARMERS WALK | 20 YD | ||||||||||||||||||
68 | FRIDAY (Day 5) | 60-75% | 5 | 20 YD | ||||||||||||||||||||||
69 | SATURDAY (Day 6) | 50-60% | 5 | 20 YD | ||||||||||||||||||||||
70 | SUNDAY (Day 7) | off day. Get some sun | DAY 3 | |||||||||||||||||||||||
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72 | DISCLAIMER: WE ARE NOT RESPONSIBLE FOR ANYTHING THAT HAPPENS TO ANYONE WHO IS ATTEMPTING THIS PROGRAM. DO NOT THROW HARDER THAN THE PERCENTAGES ON THE GIVEN DAYS OR YOU ARE JUST RUINING YOUR PROGRESSION. | POWER 3 | WEIGHT | REPS | ||||||||||||||||||||||
73 | A1 | FFE SPLIT SQUAT FOR SPEED | 3 | |||||||||||||||||||||||
74 | POST THROW VARIATIONS/RECOVERY/SPRINTS | 3 | ||||||||||||||||||||||||
75 | ALL POST THROW VARIATIONS ARE IN THE VIDEO LIBRARY | 3 | ||||||||||||||||||||||||
76 | Post throw heavy days: 40 second 1 arm bear crawl iso both arms 30-40 seconds, and 30 second push up iso (bottom of push up) 1 set | A2 | LATERAL BOUND | 4 | ||||||||||||||||||||||
77 | Post throw light days(ONLY 2X PER WEEK)- 20 yard waiter walks with bottoms up kettlebell x2, row isometric with any weighted bands for 45 seconds. | 4 | ||||||||||||||||||||||||
78 | 30 second to 1 minute bear crawl 1-2 times a week. You get to pick when you do these. | 4 | ||||||||||||||||||||||||
79 | Lunge isometric x30-40 seconds 2x per week on recovery days- each side. | B1 | BANDED SPEED ROW | 15 | ||||||||||||||||||||||
80 | 1 x 1 min dead hang after velo days. find a pullup bar and hang relaxed. Add another set if you feel necessary. | 15 | ||||||||||||||||||||||||
81 | 5-10 minutes laying on back, eyes closed breathing after throwing hard/lifting hard. Non negotiable. We need to start recovering asap. | 15 | ||||||||||||||||||||||||
82 | Get your feet on some soil if you can and ground/get sun at least 3 times per week. Sun is key. Get vitamin D and touch grass. YOU NEED IT | B2 | KNEELING 1 ARM LAT PULL DOWN | 5 | ||||||||||||||||||||||
83 | BANDED ER/IR FOR 2 SETS OF 12. CONSISTENTLY CHANGE ANGLES | 5 | ||||||||||||||||||||||||
84 | PICK 2 DRILLS FROM THE SPRINT/ATHLETICISM BOX, AND DO 5 OF EACH 2-3 TIMES PER WEEK DEPENDING ON HOW YOU FEEL. DO NOT DO THESE ON RECOVERY DAYS | 5 | ||||||||||||||||||||||||
85 | C1 | 1 LEG HIGH BOX HIP BRIDGE | 12 | |||||||||||||||||||||||
86 | 12 | |||||||||||||||||||||||||
87 | IF YOU DO NOT SLEEP 8-10 HOURS EVERY NIGHT, AND EAT ENOUGH FOOD TO NOT BE IN A CALORIC DEFICIT- YOUR CAREER WILL BE AN UPHILL BATTLE. TAKE CARE OF YOURSELF OR QUIT | 12 | ||||||||||||||||||||||||
88 | THIS PROGRAM SHOULD NOT BE DONE AS EXTRA WORK ON TOP OF A PROGRAM YOU ARE ALREADY DOING AT SCHOOL. NO PLAYER NEEDS TO THROW 2 TIMES A DAY. THAT IS ABSURD | C2 | CABLE TRUNK ROTATION | 5 | ||||||||||||||||||||||
89 | FIND A WAY TO MIX IT INTO YOUR ROUTINE WHEREVER YOU GO, AND MAKE SURE THAT YOU ARE SLEEPING AND EATING A TON. IF YOU FEEL ABSOLUTELY TERRIBLE, THEN DONT PUSH IT AND BE DUMB! | 5 | ||||||||||||||||||||||||
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