Hip rolls
- Hip Roll Support + Supine Miniband open straddle (5 sec hold) [5,7] x 2
- ¼ hip roll (2 sec hold) [3,5] + Cross-body banded press [10] x 2-3
- Hip roll rocks + Barrel roll [6,10] x 3
- Hip Roll (Partner Assist) + Miniband hip extension arcs [10] x 1-2
Switches
- Armbar [1 min] + Meathook to meathook (2-arm, high or low) [10] x 2
- Stick flexion (PAILS/RAILS 10/10 sec) + Meathook to nutcracker (high) OR Meathook to straddle needle [3,5] x 2
- Swim clubbers [4] + Meathook to nutcracker (low) [3,5] x 2
- Hook switch practice x 3 OR Pistons [max,10] x 5