Day 1 — Moderate lifting, Intense Skrewball workout and long toss

EXERCISES

LIFTING

BARBELL SQUATS

2 sets of 8-10 reps

RDLS

2 sets of 8-10 reps

SPLIT SQUATS

2 sets 6-8 reps each side

DUMBBELL CALF RAISES

2 sets of 10

INCLINE DUMBBELL BENCH

2 sets of 10

CHEST SUPPORTED DUMBBELL ROWS

2 sets of 10

LAT PULLDOWNS

2 sets of 10, 1 with skrewball 1 with bar

LAT PULLDOWNS (SKREWBALL)

See Lat Pulldowns detail above

PUSHUPS

2 sets of 10

SKREWBALL

SIMULATED THROWS

2 sets

REVERSE THROWS

2 sets

EXTERNAL ABDUCTIONS

2 sets

INTERIOR 90 DEGREE ROTATIONS

2 sets

EXTERIOR 90 DEGREE ROTATIONS

2 sets

Y/T RAISES

2 sets

REVERSE WRIST CURLS

2 sets