- T-lift offs [5,7] + Jefferson curl [5,7] x 2
- Swim clubbers [5] + L-sit support cross flys [5,7] x 2
- Roll-up practice OR Invert bench manna [5] + Capsule stretch (½ FF) x 2-3
- Adduction shoulder rolls [7,9] + Invert tuck cross flys [3,6] x 2-3
Levers
- Prone miniband neck raises [5×5 sec] + Reverse barbell Roll (Band Assisted) [4,7] x 2
- Supine banded pull downs [7,9] + π/4 backlever [1,2 min] x 2
- Backlever pulls [5] + Prone straddle raises [10] x 3
- Tabletop hold [30 sec, 60 sec] + Flatback skin [5] x 3