DIY Program - Week 12, Day 78
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. Rebounders (15 reps each with 2lbs and 1.5lbs balls)
J. Band Pull Apart Series (2 sets of 10 reps each exercise)
K. Waiter Walks (20 yards)
L. Shoulder Tube Series (3 reps each exercise)
M. Crossover Symmetry Recovery (10 reps each exercise with 6-sec negatives)
A1: Barbell Bulgarian Split Squat 3×5 each side
A2: Supine Alternating Shoulder Flexion w/ Double Tennis Ball 3×6 each side
B1: Barbell Hip Thrust of Bench 3×6 with 2 second iso hold at top
B2: Prone Lower Trap Activation 3×10
C1: Dumbbell Reverse Lunge to 1-leg RDL 2×6 per side
C2: Standing External Rotation to Wall 2×5 per wide
D1: Half Kneeling Anti Rotation Chop w/ Rope 3×10 per side
D2: 1 Arm Bottoms Up KB Waiter’s Walk 3×40 yards 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.