Day 6 — Lower body lift, Skrewball warmup, core and long toss

EXERCISES

LIFTING

BARBELL SQUATS

2 sets of 10

RDLS

2 sets of 10

SPLIT SQUATS

2 sets of 6-8 reps each side

DUMBBELL CALF RAISES

2 sets of 10 reps each side

TRAP BAR DEADLIFT

2 sets of 10

SKREWBALL

SIMULATED THROWS

1 set

REVERSE THROWS

1 set

EXTERNAL ABDUCTIONS

1 set

SIDE/LATERAL RAISES

1 set

FRONT RAISES

1 set

REVERSE CURLS

CORE

MEDICINE BALL ROTATIONAL THROWS

2 sets of 6-8 reps each side

RUSSIAN TWISTS

10 reps each side

OBLIQUE TWISTS

2 sets 8-10 reps each side

PLANK

2 sets 30 seconds

FLUTTER KICKS

2 sets of 30 seconds