Slow lower to hollow x 5 video
-tuck 1 leg straight both legs straight arms overhead
-with PVC pipe

Arch rocks, 3 x 10 video
-feet together
-try to be as long as possible
-with PVC pipe

Banded lat pulldown, 3 x 5-10 video
-hollow position on the ground, feet away from rig
-pull PVC pipe from overhead down to hips

Beat swings inside a band, 3 x 10-20 video
-band chest height
-keep legs straight and positions tight

Kipping pull ups/C2B + beat swing, practice for 5 min video
-between each kipping pull up or C2B do 1-2 beat swings