- Meathook leg lifts [3,5] + Windmills [5,7] x 2
- Caro RMH [2,4] + Handcuff squat [1 min] x 2
- Needle lower to RMH [2,4] + Armbar [1 min] x 2-3
- Reverse meathook practice [max time] + Thoracic rows [10,15] x 2-3
Footstraps
- Mini-band hamstring curl [max] + PNF lunge stretch [4×10 sec] x 1-2
- Tension foot mount to Single leg support + Maxells [5,7] x 2
- Straps front split to Bent leg lunge balance + Prone hip glides [5] x 2
- Tinkerbell [1] + Diamond Frog [2 min] x 2