Continous back rolls
- Banded spinal segmentation [10] + False grip needle pull-ups [5] x 2-3
- Wall rollers [10] + Bent arm forward support [5×3 sec] x 2
- Hinge row [7,10] + Tuck support to invert tuck [2,5] x 2-3
- Dips [5] + Body curls [5] x 2
- Miniband hip extension arcs [10] + Ground press to Back Balance [2,3] x 1-3
- Plank rock [5,7] + Support swings [5,7] x 2
- Back Balance switch (OR prep) [3,5] + Prone straddle raises [10] x 2-3
- Back balance practice