I can honestly say the following: I think it 's important to conuslt profesionals. I think it's important to read and talk to other people what they do. ANd after that you need to take all the knowledge - try it out and see what works for you combine with your goals.
My philosophy is to not doing the same workout time after time. Perhaps that is due to my limited time. I am happy if I can go to the gym twice a week - I can not plan it.
I do Seans workouts at home. I do the more light workouts especially after throwing (training or competitions).If I have the time after a gym workout (mostly deadlifting/pullups/farmer walks and cardio - I lift 3-4 reps for 5-6 sets doiing the deadlift) I do some yoga to decompress and stretch (like 15 minutes). Sean is very good to to have core exercises incorporated in his workouts. His specific core workouts I see as stand alones combined more lighter workouts. I would not do like 20 minutes Sean core workout the same day as going to the gym doing weights.
I have some "go-to" workouts" - that gives me a check what I need to work with. Sometimes my balance is better, sometimes my bad shoulder needs more.
I envy you - I would like to have a strict program and almost always have the time to do it. I need to have orkouts to squeeze in and also be able to do workouts with my son - so they benefits us both.
I tried day 2 in the new yoga foundations challenge yesterday. It was good too. But I think day 1 is more beneficial for me and my thorwing - due to my strengths and weaknesses.