DIY Program - Week 1, Day 1
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. Long Toss Series (5 throws 11 oz, 5 throws 9 oz, 5 throws 7 oz, 5oz throws to tolerance)
J. Rebounders (15 reps each with 2lbs and 1.5lbs balls)
K. Band Pull Apart Series (2 sets of 10 reps each exercise)
L. Waiter Walks (2 walks of 20 yards)
M. Shoulder Tube Series (3 reps each exercise)
N. Crossover Symmetry Recovery (10 reps each exercise with 6-sec negatives)
A1: Anterior Loaded Barbell Bulgarian Split Squat 4×6
A2: Shoulder Flexion Against Wall 3×8
B: Deadlift for Speed 6×2 (60 sec timed rest, keep speed at or above 0.8 meters per second on VBT)
C1: Barbell Supine Bridge 3×8
C2: Wide Stance Anti Rotation Chop with Rope 3/8 per side
D1: One-Arm Kettlebell Front Squat 3×6 per side
D2: Reverse Crunch 3×8
D3: Supine External Rotation 3×8 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.