Meathook
- Capsule stretch (FF) + Weighted Russian twist [15] x 2
- Thread the needle [10] + Meathook switch (high OR low) [5] x 2
- Banded scap retraction [10] + Static Meathook hold [5,10 deep breaths] x 2
- Thoracic wall rotation [10] + Grounded meathook pull [5,7] x 3
- Meathook w/ spin, orbit (w/ spin) OR swing (w/ spin) x play
Levers
- Prone bench press [5,7] + Superman Hold [4×10 sec] x 2
- Clavicle softener [1 min] + Flat back skin [3,5] x 2
- Serratus roll-out [5] + Milkshakers OR knees to elbows [10] x 2
- Gut smash [1 min] + Lever tic-tocs (banded) [3,5] x 1-3
Sequence
- Use Steven’s straps generator:(https://rockarts.github.io/strapsroutinegenerator/) with 3-6 moves or
- Meathook (spin) , Figure-4 climb, back balance, front balance, meathook, needle to backlever, skin