Meathook
- Server external rotation [6,8 x 10 sec hold] + Seated Russian twist [10] x 3
- Side plank [30, 60 sec] + Iaidos [5,7] x 2-3
- Meathook switches [3,5] (w/ band ) + Tabletop thoracic twist [5] x 3
- Capsule stretch (FF) x 1-2
Half arabesque
- Pain potty [10] + Needle rotations [5,10] x 3
- Reverse chicken wing [max time] + Half straddle needle pull-up [5] x 2
- Scap clocks [2,4] + ½-½ arabesque pull [3,5] x 2
- Half-arabesque practice + Hinge row [5,7] x 2-3