Switches
- Armbar [1 min] + Meathook to meathook (2-arm, high or low) [10] x 2
- Swim clubbers [4] + Toes-to-straps [4,8] OR Kness-to-elbows [6,12] x 2
- Server external rotations [6×10 sec hold] + Needle lower to RMH [2,3] OR 2-arm high switch [2,3] x 2-3
- Hook switch practice OR 2-arm high switch (release) OR Pistons [max,10] x 5
Hip rolls
- Supine Miniband open straddle (5 sec hold) [5,7] + Hip roll support [~20 sec] x 2
- Straddle Barrel roll [10] + Hip Roll Rocks (inner-leg swing) [3,5] x 2-3
- Miniband hip extension arcs [10] + Hip Roll (Partner Assist) x 2-4
- Static hip roll on block [3,5] + Hip roll practice