DIY 48

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. VELO DAY: Roll Ins (4 throws each 7oz, 5oz, 3oz. baseballs)

J. VELO DAY: Turn & Burns (4 throws each 7oz, 5oz, 3oz baseballs)

NOTE Make first throw of each set at 80% effort then crank it up to 100% effort for remaining reps. Throw right at a radar gun and write down velocity to track progress

K. Shoulder IR Iso Hold (20 seconds at 60% intensity)

L. Shoulder ER Iso Hold (20 seconds at 60% intensity)

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