- Kneeling German hang [30, 90 sec] + Isometric dowel ext. [30,45 sec] x2
- Jefferson Curl [4,6] + plank rock [5] x 2-3
- Press to skin [3,6] + prone swimmer [2,3] x 2-3
- Skin [3,6] + Wall leaning pike [1 min] x 2-3
Footstraps
- Mini-band arabesque [10] + One leg balance (eyes closed) [1 min] x 2
- Straps front split [30,90 sec] + Prone hip glides [5] x 2
- Bent leg lunge balance + Dumbell walking lunge [30 steps] x 2