DIY Program - Week 11, Day 74

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. 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)

A1: Anderson Front Squat From Pins 6×1 then Conventional Front Squat 1×4

A2: Side Lying Windmill 4×6 per side

B1: Low Setting Trap Bar Deadlift 5×4

B2: Forearm Wall Slide at 135 Degrees 4X8

C1: One-arm Kettlebell Lateral Lunge 3×8 per side

C2: Band Alphabet 3×1 per side

D1: Reverse Crunch to Dead Bug 2×6 per side

D2: Walking Dumbbell Lunge 1×15 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.