DIY 51

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. PLYO VELO Roll in (2 throws at each weight: 1.5lb, 1lb and 7oz at 100% effort)

G. PLYO VELO Step Back Windup (2 throws at each weight: 1lb, 7oz, 5oz, 3oz @100% effort)

H. PLYO VELO Drop Steps (2 throws at each weight: 1lb, 7oz, 5oz, 3oz @100% effort)

I. PLYO VELO Walking Windup (2 throws at each weight: 1lb, 7oz, 5oz, 3oz @100% effort)

NOTE Throw Beimel Elite Athletics plyoball at 100% effort using whole hand for the 2lbs and 1.5lbs balls. Throw right at a radar gun and write down velocity to track progress

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)