Swings
- Standing dislocates [10] + hollow body hold [30,60 sec] x 2-3
- Static swing [7,15] + pain potty [10] x 3
- Static swing w/ turns [3,6] + prone pec stretch (FF) x 1-3
- Floor straps front/back flip [3,5] + Tuck pop-ups [5] x 0-3
- Continuous straps front flip practice
- False grip crushers + invert muscle-up hold [5×3 sec] x 2-3
- Scap push-ups [15] + Support back rotation needle [2,4] x 2-3
- Server external rotation [10×10 sec] + External rot push-ups [5,10] x 3
- Bent-arm support planche [max] + Support forward rotation to needle [2,3] x 2
- Continuous back roll practice