DIY Program - week 15, Day 104
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
- Pulldown 5oz
- Mound Fastball 3oz
- Clock Drill 4:30/7:30 3oz
- Mound Changeup 5oz
- Pulldown 4oz
- Mound Fastball 3oz
- Double Play 4oz
- Mound Changeup 5oz
- Pulldown 5oz
- Mound Fastball 4oz
- Clock Drill 9 o’clock/3 o’clock 3oz
- Mound Changeup 50z
- Turn & Burn 3oz
- Mound Fastball 5oz
- Clock Drill 4:30/7:30 4oz
- Mound Changeup 5oz
- Double Play 3oz
- Mound Fastball 5oz
- Clock Drill 9:00/3:00 5oz
- 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)
A: Bench Press for Speed 10×3 with 45 second timed rests while keeping VBT above 0.8m/s
B1: Closed Grip Chin Up 3×8
B2: Slideboard Bodysaw Push Up 3×6 per side
C1: Fat Grip Standing 1 Arm Cable Row 3×10 per side
C2: Split Stance Landmine Press 2×10 each side
D1: Kneeling Overhead Dumbbell Hold to Stand 3×4 per side
D2: Dumbbell Hammer Curl 3×8
E: Side Lying External Rotation 2×10 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.