DIY 24

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 (20 yards)

M. Shoulder Tube Series (3 reps each exercise)

N. Crossover Symmetry Recovery (10 reps each exercise with 6-sec negatives)