DIY 68

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. Light Catch / Throw into Net

J. Athletic Mound Velo Blend, do one rep of each throw at 100% effort

1. Pulldown 5oz
2. Mound Fastball 3oz
3. Clock Drill 4:30/7:30 3oz
4. Mound Changeup 5oz
5. Pulldown 4oz
6. Mound Fastball 3oz
7. Double Play 4oz
8. Mound Changeup 5oz
9. Pulldown 5oz
10. Mound Fastball 4oz
11. Clock Drill 9 o’clock/3 o’clock 3oz
12. Mound Changeup 50z
13. Turn & Burn 3oz
14. Mound Fastball 5oz
15. Clock Drill 4:30/7:30 4oz
16. Mound Changeup 5oz
17. Double Play 3oz
18. Mound Fastball 5oz
19. Clock Drill 9:00/3:00 5oz
20. Mound Fastball 5oz

K. Shoulder IR iso hold (20 seconds at 60% effort)

L. Shoulder ER iso hold (20seconds at 60% effort)

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