- Banded spinal segmentation [10] + False grip needle pull-ups [5] x 2-3
- Wall rollers [10] + Bent arm forward support [5×3 sec] x 2
- False grip crushers [10] + Tuck support to invert tuck [2,5] x 2-3
- External rot push-ups [5,10] + Support planche to bent-arm planche [3,5] x 2
Swings
- Standing dislocates [10] + Static hang w/ turn out [max time] x 2
- Prone inlocates [10] + Straps shoulder flexion (½ FF) x 2
- Prone dislocates [10] + Hanging inlocates [5,10] x 2
- Static swing practice