DIY Program - Week 13, Day 90
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)
A: Bench Press for Speed 8×3 with 45 second timed rests while keeping VBT above 0.8m/s
B1: Closed Grip Chin Up 3×8
B2: Slideboard Bodysaw Push Up 3×6 per side
C1: Fat Grip Standing 1 Arm Cable Row 3×10 per side
C2: Split Stance Landmine Press 2×10 each side
D1: Kneeling Overhead Dumbbell Hold to Stand 3×4 per side
D2: Dumbbell Hammer Curl 3×8
E: Side Lying External Rotation 2×10 per side
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.