DIY Program - Week 13, Day 88

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: Back Squat 4×1, 3, 5, then 7

A2: Triceps Rolling with Ball 3×15 seconds per side

B1: Barbell Supine Bridge 4×6

B2: One-Arm Bottoms Up Kettlebell Turkish Get Up 3×3 per side

C1: One-leg Barbell RDL 3×8 per side

C2: Dragon Flag 3×8

D1: One-arm Dumbbell Farmers Walk 3×40 yards per side

D2: Deep Squat Anti Rotation Press 3×10 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.