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] + Meathook to uneven pull-up [2,4] x 2
- Hip roll practice
Switches
- Meathook bandflow [5] + pistons [10,15] x 2
- Server external rotations [8,10 x 10 s] + Meathook to needle (straddle-match) [4,7] x 3
- Human flag support press [max time] + Caro RMH [2,3] x 2
- Stick flexion (FF) + Hook switch practice x 2