DIY Program - Week 1, Day 6
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)
A1: One-Arm Kettlebell Turkish Get Up 4×3 each side
A2: Dumbbell Pullover 4×6
B1: Standing One-Arm Cable Row 4×10 each side
B2: One-Arm Low Incline Dumbbell Press 3×6 each side
C1: One-Arm Bottoms Up Kettlebell Carry 3×90-foot walks per side
C2: Suspension Trainer Fallout Extension 3×8
D1: Prone Plate Switch 3×5 per side
D2: Supine Band Pullaparts on Roller 3×12
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.