DIY Program - Week 16, Day 106
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)
A: Birddog 1×6 per side
B1: Barbell Reverse Lunge – Front Squat Grip 2×6 per side
B2: Prone 1-arm Trap Raise off Table 2×8 per side
C1: Split Stance High to Low Anti Rotation Chop 2×8 per side
C2: Kettlebell Goblet Slideboard Lateral Lunge 2×8 per side
D1: Hand to Forearm Plank 2×8
D2: One-arm Bottoms Up KB Split Squat 1×8 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.