Switches
- Crossbody band pulls [20] + meathook to meathook (2-arm, high or low) [10] x 2
- One arm hang [30,60 sec] + needle to RMH [2] x 2
- Teres roll out [1 min] + MH drags (w/ band wrap) [4,6] x 2
- Low switch practice OR single arm spin to MH x 3
- Skin [20,60 sec] + RMH straddle lower to skin [2] x 0-2
- Isometric half-straddle needle lock-off [3 x max time] + Isometric miniband side leg lifts [3 x max time] x 2
- Half arabesque switches [3,5] + Asymmetric dip [3,5] x 2
- Arabesque practice (w/ spin) + Dip hold [20,60 sec] x 3
- ½-½ arabesque pull (w/ spin) [3] + Decline row [7,10] x 3