DIY Program - Week 11, Day 75

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. Light Catch / Throw into Net

J. Athletic Mound Velo Blend, do one rep of each throw at 100% effort

  1. Pulldown 5oz
  2. Mound Fastball 3oz
  3. Clock Drill 4:30/7:30 3oz
  4. Mound Changeup 5oz
  5. Pulldown 4oz
  6. Mound Fastball 3oz
  7. Double Play 4oz
  8. Mound Changeup 5oz
  9. Pulldown 5oz
  10. Mound Fastball 4oz
  11. Clock Drill 9 o’clock/3 o’clock 3oz
  12. Mound Changeup 50z
  13. Turn & Burn 3oz
  14. Mound Fastball 5oz
  15. Clock Drill 4:30/7:30 4oz
  16. Mound Changeup 5oz
  17. Double Play 3oz
  18. Mound Fastball 5oz
  19. Clock Drill 9:00/3:00 5oz
  20. Mound Fastball 5oz

K. Shoulder IR iso hold (20 seconds at 60% effort)

L. Shoulder ER iso hold (20seconds at 60% effort)

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