- Seated Russian Twist [10] + Armbar [1 min] x 1-2
- Grounded Meathook Pull [3,5] + Capsule Stretch [30 sec] x 1-2
- Supine Cuban [5,7] + Hinge Row [5,7] x 2
- 1-arm Meathook (self spot) + Arch-up [5,8] x 2
- Pistons [max] x 2-3
Footstraps
- Mini-band hamstring curl [max] + PNF lunge stretch [4×10 sec] x 1-2
- Tension foot mount + Maxells [5,7] x 2
- Straps front split [30,90 sec] + Prone hip glides [5] x 2
- One leg balance (eyes closed) [1 min] +Bent leg lunge balance x 2