- Plank series x 3
- Scap push-up [10]
- Side plank [10 sec]
- Reverse scap push-up [10]
- Side plank [10 sec]
- 2 leg bridge up [10] + Prisoner pike [10r + 30 sec hold] x 2
- Prone swimmers [5,7] +Single roll-up/down [3,5] x 3
- Single leg bridge up [8,16] + Roll-up from support practice x 3
- Jefferson curls [10] + Roll-down to support x 2
- Full roll set with big unwinds x 0-3
Sequence
- Get someone to watch it and ask them to add or change 1 thing. Also, video = objective feedback -> improvement
Conditioning
- 5 rounds of:
- Horizontal row [1 min]
- Rest [1 min]
- Needle pull-up [1 min]
- Rest [1 min]
Mobility
- Upright bandflow
- 3 rounds of:
- Butcher’s block [3 x 30 sec hold]
- Wall/floor angel slides [8,16]
- Miniband shoulder flexion with external rotation [8,16]