Mad Dogg Athletics crosscore Owner's Manual - page 36

RBT™ Exercises

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© 2016 Mad Dogg Athletics, Inc. All rights reserved. 

CrossCore® User Guide & Manual

PROGRESSION 2 

Double Arm (Bilateral) Shoulder 

Complex “M” – Pin Out 

BEGINNER 

•   From the starting position (A) 

with hands pronated and arms 

kept straight,  pull the hands 

to the side of the body as the 

body comes forward (E). 

•   Bring the hands back towards 

the starting position and 

repeat the movement.

PROGRESSION 3 

Single Arm (Unilateral) Shoulder 

Complex “I” – Pin Out 

INTERMEDIATE 

•   PULL THE PIN™! 

•   Grasping both handles with a 

pronated grip, extend the arms 

away from the body so that 

they are slightly higher than 

shoulder height (A). 

•   Keeping tension on the handles, raise one hand directly above the head. The opposite arm should remain 

in the starting position (F). 

•   Return to the starting position and repeat. 

PROGRESSION 3 

Single Arm (Unilateral) Shoulder 

Complex “Y” – Pin Out 

INTERMEDIATE 

•   PULL THE PIN! 

•   Grasping both handles with a 

pronated grip, extend the arms 

away from the body so that 

they are slightly higher than 

shoulder height (A). 

•   Keeping tension on the handles, raise one hand out and away from the body, forming a half “Y”. The 

opposite arm should remain in the starting position (G). 

•   Return to the starting position and repeat. 

A

E

A

F

G

A