Day 7: Calimano Project Indoors

Movement Work

• 2 Sets of Each for 10 Reps
  • Split Squat Jumps (5 Ea. Leg)
  • Lunge Pops (5 Ea. Leg)
  • Single Leg Lateral Jump to Broad Jump (5 Ea. Leg)
  • Pistol Squat (3 Ea. Leg; Pole to Help Balance)

Tank Work

• 2 Sets Each for 10 Reps
  • Tidal Sphere Circle Throws (Squeeze Core, 5 Ea. Side)
  • Tidal Sphere Hop to Rocker (5 Only)
  • Tidal Tank Carry Turns (Skenes Turns in Front) 10 Reps
  • Tidal Tank Counter Turn to 3/4 Throw (5 Reps)

Medicine Ball Work

• 2 Sets of Each for 8 Reps
  • Side to Side Slams (5 Ea. Side)
  • Forward Lunge to Double Overhead Throw (5 Ea. Leg)
  • Jump Back to Shove (5 Ea. Side)
  • Knee Down Off-Set Swings (5 Ea. Side)
  • Exercise Ball Overhead Reach Back Touch and Throw

Athletic Throw Work (Plyo Balls)

• 2 Sets of 5 Throws Each
  • Pivot Pickoffs (450 Gram)
  • Angle Picks to 1B (450 Gram)
  • Lunge to Rocker (350 Gram)
  • Knee Down (250 Gram)
  • Delivery Throws ((200 Gram)

Dry Work to Finish

• Wall Hip Hinge to Drive Phase
• Wall Separation Work (T Pose against wall while turning hips slowly to home)
• Mini Sphere/2000 G Ball Slow Dry Throws