DIY Program - Week 1, Day 3
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: Neutral Grip Pause Bench Press 4×4
A2: One-Arm Dumbbell Row 4×6 each side
B1: Half Kneeling One-Arm Landmine Press 3×8 per side
B2: Suspension Trainer Y 3×8
C1: Half Kneeling Cable External Rotation at 90 Degrees 3×8 per side
C2: Yoga Push Up 3×10
D1: Bear Crawl 3×10 each side
D2: Standing Dumbbell Zotman Curls 2×10
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.