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Flexibility
4×0:20 Box Shoulder Stretch to 8 Immediate PVC Raises (Hands shoulder width apart)
photo-4

Static Shaping
3×0:45 Hollow Hold on Back Holding PVC
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3×0:45 Arch Hold on Stomach Holding PVC (Keep hands shoulder width apart)
photo 2-3

Skills and Drills
3×8 Pull-Up Levers to Vertical DEMO