DIY Program - Week 7, Day 43
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. Easy catch / throwin into net (no more than 20 throws)
G. Rebounders (15 reps each with 2lbs and 1.5lbs balls)
H. Band Pull Apart Series (2 sets of 10 reps each exercise)
I. Waiter Walks (2 walks of 20 yards)
J. Shoulder Tube Series (3 reps each exercise)
K. Crossover Symmetry Recovery (10 reps each exercise with 6-sec negatives)
A: Front Squat for Speed 6×2 (60 sec timed rest, keep VBT at or above 0.8m/s)
B1: Barbell RDL 4×6
B2: Prone Trap Raise on Incline Bench 3×8
C1: Dumbbell Forward Lunge 4×6 per side
C2: Standing Low to High Cable Lift 3×8 per side
D1: Hanging Shoulder Retraction 3×10
D2: Reverse Crunch 3×8
D3: Plate Loaded Slideboard Lateral Lunge 3X8 per side
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.