Youth Baseball Warm Up Flow — Shoulder, Core & Hip Mobility | DSR Rehab

This is the exact warm-up and prehab mobility flow we use at DSR for overhead athletes — baseball players, volleyball, tennis, anyone throwing or swinging at a high volume. 13 minutes. One round. No equipment. Do this before every practice, every bullpen session, or any upper body training day. The flow covers: — Lunge Pulses — hip flexor and quad activation — T-Spine Twists — thoracic rotation for arm health — Cat / Cow — spinal mobility and core warm-up — Bird Dogs — core stability and posterior chain — Clamshells — glute med and hip abductor activation — Swimmers — rear deltoids, lower traps, posterior chain — Airplanes — single-leg balance and hip stability — Single Leg Glute Bridge — glute activation and hip control — 90/90 Hip Swings — hip internal and external rotation — Cobra / Child's Pose — spinal extension and hip flexor length — Cossack Squats — adductor and frontal plane hip mobility Every movement in this flow is Tier 1 at DSR — foundational, accessible, and effective for athletes at any level. The shoulder can only be as healthy as the chain below it. Train the whole system. Watch the companion video → Why Your Kid's Shoulder Is At Risk:    • Why Youth Baseball Players Get Shoulder In...   📍 DSR — Dynamic Strength Rehab 🌐 dsrehab.com 📱 Instagram: @dsrehab | @mrxathlete 🎟️ Drop-in class ($10): https://buy.stripe.com/6oUcN5bGI5bI7r... 📅 Book a free 15-min intro call: https://calendly.com/dsrehab-info 📋 Apply for 1-on-1 virtual coaching: https://tally.so/r/Np8AJb 📧 Book in-person: [email protected] #YouthBaseball #ShoulderMobility #WarmUpFlow #DSRehab #BaseballTraining #HipMobility #InjuryPrevention #Kinesiology #PrehabilItation #Oakville #OverheadAthletes #MobilityFlow