Mad Dogg Athletics crosscore Owner's Manual - page 37

RBT™ Exercises

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

CrossCore® User Guide & Manual

PROGRESSION 3 

Single Arm (Unilateral) Shoulder 

Complex “T” – 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 away from the body, so 

that arm is parallel with the 

ground, forming a half “T”. The 

opposite arm should remain in 

the starting position (H). 

•   Return to the starting position 

and repeat. 

PROGRESSION 3 

Single Arm (Unilateral) Shoulder 

Complex “M” – 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, pull one hand to the 

side of the body, forming a 

half “M”. The opposite arm 

should remain in the starting 

position (I). 

•   Return to the starting position 

and repeat. 

TIP:

 You can add squat 

movements into this module as a 

starting position into the above.

I

H

A

A