Knee rolls
- Swim clubbers [4] + MH to 1-arm-1-foot OR Tension foot mount (go back to meathook, take foot out of straps) [3] x 1-2
- Capsule stretch [30,60 sec] + Rope climb (no legs) [1,3] x 2
- Prone hip glides [5] + ½ knee rolls (w/ spin) [3,5] x 2
- Single arm banded scap pulls [10] + Full knee roll (kick out, w/ spin) OR Full knee roll (drop, w/ spin) x 2-3
Hip rolls
- Wrist push-up [10] + Uneven grip pull-up (on corde) [3,10] x 2
- Axial Hip rotations [5,8] + Hip roll support [~20 sec] x 2
- Miniband hip extension arcs [10] + Hip rocks (focus on initiating with inner-leg swing) [3,5] x 2
- Lunge thoracic twist [5] + Hip Roll (Partner Assist) x 2-4