Forward Alphabet

Start your arm at an 90 degree upright angle. Extend it fully in front of you and "write" capital letter "A" in the air. Release back to your original position between each letter. One letter equals one rep. Write the letter backwards to work more muscles and ligaments. 12-15 letters.

Reverse Throw Theraband

Get in an athletic power position, and go through your throwing motion in reverse (similar to starting a lawnmower). Be sure to reach back as far as you can. Band should stay in front of face or chest not over head as you reach back. 12 reps.

Forward Throw Theraband

Normal Throwing motion. Be sure to fully extend on the load back and through the follow thru. DO NOT SHORTEN YOUR THROWING MOTION. 12 reps.

External

Pull theraband away from your core. Keep elbow anchored at the side. Keep 90 degree angle from your body. Do not let the band pull your arm past the midway point toward your core. CONTROL! 12 reps.

Internal Theraband

Keep the elbow tucked into your side. Do not let the forearm more than 90 degrees from your stomach. Stay controlled.

Backwards Pull Theraband

Full extend your arm straight down along your side. Palm should face away from the wall. Pull straight back. DO NOT let your arm swing past your body to the front. CONTROL YOUR MOTION. 12 reps. Keep head up, look forward.

Forward Pull Theraband

Extend arm straight down along the side of your body facing away from wall/fence. Hold with palm facing the wall/fence. Pull away from the wall to the front of your body (similar to front raise). DO NOT LET ARM SWING BACK BEYOND BODY! Keep elbow and wrist locked. 12 reps.

90 Degree Theraband

Begin with your throwing arm at an upward 90 degree angle. Rotate you arm away from the theraband origin until your forearm is parallel with the ground. Return to the starting position. 12 reps. DO NOT RUSH YOUR MOTION.