- Capsule stretch (½ FF) + Seated russian twist [10] x 2
- Armbar [60,90 sec] + Needle pike [10,15] x 2
- Serratus roll-out [5,7] + Meathook switches [3,5] (w/ band ) x 2
- Elbow side plank [30,60 sec] + Pistons [4,12] x 3
- Isometric dowel ext. w/ block [45 sec] + Kneeling German hang [30, 90 sec] x 2
- Jefferson Curl [4,6] + plank rock [5] x 2-3
- Swim clubbers [2,4] + Press to skin [3,6] x 2-3
- Banded spinal segmentation [10] + Skin (w/ spot) [3,6] x 2-3
Plantarflexion spinning club
Do It, cause spinning is fun!