DIY Program - Week 5, Day 31

Progress

A. Crossover Symmetry Activation (1 set, 8 reps each exercise)

B. Shoulder Tube Series (1 set, 2 reps per exercise)

C. Wrist Weight Series (1 set, 10 reps per exercise)

D. Reverse Throws (10 reps each with 2lbs and 1.5lbs balls)

E. Stepping Pivot Pickoff (10 reps each with 2lbs and 1.5lbs balls)

F. Roll in (10 reps each with 1.5lbs and 1lbs @ 60-70% effort)

G. Rocker Throws (1 throw each with 1lbs, 7oz, 5oz, 3oz @ 60-70% effort)

H. Step Back Windup (1 throw each with 1lbs, 7oz, 5oz, 3oz @ 60-70% effort)

I. Long Toss Series (5 throws 11 oz, 5 throws 9 oz, 5 throws 7 oz, 5oz throws to tolerance)

J. Rebounders (15 reps each with 2lbs and 1.5lbs balls)

K. Band Pull Apart Series (2 sets of 10 reps each exercise)

L. Waiter Walks (20 yards)

M. Shoulder Tube Series (3 reps each exercise)

N. Crossover Symmetry Recovery (10 reps each exercise with 6-sec negatives)

A1: One-Arm Dumbbell Bench Press 4×6 per side

A2: Yoga Plex 4×5 per side

B1: Chin Up 4×6

B2: Standing 1-Arm Landmine Press 3×8 each side

C1: Split Stance Low Cable Row 3×12 each side

C2: Band Press Down 2×15

D1: Inchworm 3×8

D2: Prone Horizontal Abduction off Table 3×10

NOTE Same-letter lifts are super sets. Perform one set of A1 then one set of A2 and repeat until all sets are finished before moving on to lift B.