mikhael training log

[mikhael]

9/6/22 - Update 

 

# Session 4

# Session Time: 1255 LT 

# Session Duration: 40 mikes

CALISTHENICS & RUNNING 

The Murph

Int: Light (bodyweight)

Vol: 30%

    • Run 1 mi

    Supersets, 6x

        ○ Pull-up, 5x

        ○ Push-up, 10x

        ○ Squat, 15x

    Superset, 4x

        ○ Standing Bar Triceps Extension, 6x

        ○ Barbell Curl, 5@44

    • Run 1.13 mi

---------------------------------------------------

[mikhael]

9/7/22

 

# Wake-up Time: Zero-Dark-Thirty (0200 LT)

MORNING ROUTINE

 

Joint Mobility Drills (SJ) 

Strength-Flexibility Drills (SJ)

--------------------------------------------------

# Session 1

# Session Time: 0350 LT 

# Session Duration: 33 mikes

SIMPLE & SINISTER

Warm-up 

    • Halo, 10/1 @53

    • Goblet Squat, 5/1 @88

Main

    • 1A Swing, 7x OTM x15 @88

    • TGU, 1/10 @53

--------------------------------------------------

[mikhael]

9/8/22

 

# Wake-up Time: Zero-Dark-Thirty (0300 LT)

MORNING ROUTINE

Meditation and Breathing

    • BOLT, 26s

    • Breath of Fire (Kapalabhati: Skull Shining Breath), 100 reps 

    • Sama Vritti Pranayama (Box Breathing), 10 cycles  

 

Joint Mobility Drills (SJ) 

Strength-Flexibility Drills (SJ)

--------------------------------------------------

# Session 1

# Session Time: 0332 LT 

# Session Duration: 63 mikes

CLUBBELLS

    • Inside Circle, 1A, 10/10 @13

    • Outside Circle, 1A, 10/10@13

    • Shield Cast, 10/10 @13

    • Gamma Cast, 20,10,20,10,10,10,20 @31

    • Pullover, 20/5 @31

 

ABS Routine 3.0

    • Suitcase Deadlift, 3/2 @106

    • Hollow Body, 15s/4

    • Side Bend, 10/2 @88

    • Lying Leg Raises, 10/3

    • KB Pull-Through, 10/3 @35

 

GRIP 

Sledge Hammer, 7 lbs

    • Front Lever, 5/5

    • Rear Lever, 5/5

    • Fingers Walk, 3x

Wooden Stick

    • Horizontal Pendulum, 100x

    • Newspaper pages Scrunch, 2x 5 pages 

--------------------------------------------------

[mikhael]

9/8/22 - Update 

 

# Session 2

# Session Time: 1007 LT 

# Session Duration: 54 mikes

CALISTHENICS & RUNNING 

The Murph

Int: Light (bodyweight)

Vol: 50%

    • Run 1 mi

    Supersets

        ○ Pull-up, 8,8,8,6,5,5,5,5

        ○ Push-up, 20,20,20,10,10,10,10

        ○ Squat, 50,50,50

    Superset, 4x

        ○ Standing Bar Triceps Extension, 10x

        ○ Barbell Curl, 5@66

    Additional superset

        ○ Scullcrasher, 15@35

        ○ Barbell Curls, 15@44

    • Run 1 mi

--------------------------------------------------

[mikhael]

9/9/22

 

# Wake-up Time: Zero-Dark-Thirty (0300 LT)

MORNING ROUTINE

Meditation and Breathing 

    • BOLT, 37s

    • Breath of Fire (Kapalabhati: Skull Shining Breath), 100 reps 

    • Sama Vritti Pranayama (Box Breathing), 10 cycles  

 

Joint Mobility Drills (SJ) 

Strength-Flexibility Drills (SJ)

--------------------------------------------------

# Session 1

# Session Time: 0410 LT 

# Session Duration: 21:22 mikes

SIMPLE & SINISTER

Warm-up 

    • Halo, 10/1 @35

    • Goblet Squat, 5/1 @88

Main

    • 1A Swing, 10/10 @88 OTM 

    • TGU, 1/10 @53

--------------------------------------------------

# Session 2

# Session Time: 0536 LT 

# Session Duration: 34 mikes

ABS Routine 1.0

    • Vaccum Stomach, 20s/3

    • Zatsiorsky's AB, 20/1/5s

    • One-Arm Forearm Plank, 10s/10

    • HS Plank, 10s/5

    • Side Plank, 20s/10

    • HS Sit-up, 5/5

 

GRIP 

Warm-up 

    • Gripper 100: 10x

Main

    • Gripper 200:  3,4,3

    • Gripper 150: 8/8

    • Gripper 100: 60x

--------------------------------------------------

[mikhael]

9/10/22

 

# Wake-up Time: Zero-Dark-Thirty (0300 LT)

MORNING ROUTINE

Meditation and Breathing

    • BOLT, 37s

    • Breath of Fire (Kapalabhati: Skull Shining Breath), 100 reps 

    • Sama Vritti Pranayama (Box Breathing), 10 cycles  

 

Joint Mobility Drills (SJ) 

Strength-Flexibility Drills (SJ)

--------------------------------------------------

# Session 1

# Session Time: 0419 LT 

# Session Duration: 26 mikes

CLUBBELLS

    • Inside/Outside Circle, 1A, 20/10 @13

    • Shield Cast, 10/10 @13

    • Pullover, 10/5 @31

    • Gamma Cast, 10/5 @31

--------------------------------------------------

 

[mikhael]

9/11/22

 

# Wake-up Time: Zero-Dark-Thirty (0300 LT)

MORNING ROUTINE

Meditation and Breathing

    • BOLT, 37s

    • Breath of Fire (Kapalabhati: Skull Shining Breath), 100 reps 

    • Sama Vritti Pranayama (Box Breathing), 7 cycles of 6-6-6-6s

    • Meditation 

 

Joint Mobility Drills (SJ) 

Strength-Flexibility Drills (SJ)

--------------------------------------------------

# Session 1

# Session Time: 0405 LT 

# Session Duration: 45 mikes

CLUBBELLS

    • Inside/Outside Circle, 1A, 20/10 @13

    • Shield Cast, 10/10 @13

    • Gamma Cast, 20/5 @31

    • Pullover, 25/4 @31

 

SLEDGE HAMMER

    • Front Flag, 5/3 @7

    • Side Flag, 3/3 @7

    

PRESS

    • OA KB Military Press, 5/3 @35

    # 1 Clean + 5 Press - Swing-switch - repeat on the other arm 

    • (ISO) RB Lateral Shoulder Raise, 15s/3 @ Black RB

    • (ISO) RB External Shoulder Rotation, 15s/3 @Black RB

    • Lateral Shoulder Raise, 5/10 @13

--------------------------------------------------

 

[John Knowlton]

Cool workout 

[mikhael]

9/12/22

 

# Wake-up Time: Zero-Dark-Thirty (0300 LT)

MORNING ROUTINE

Meditation and Breathing

    • BOLT, 33s

    • Breath of Fire (Kapalabhati: Skull Shining Breath), 100 reps 

    • Sama Vritti Pranayama (Box Breathing), 10 cycles of 5-5-5-5s

    • Meditation 

 

Joint Mobility Drills (SJ) 

Strength-Flexibility Drills (SJ)

--------------------------------------------------

# Session 1

# Session Time: 0407 LT 

# Session Duration: 30 mikes

SIMPLE & SINISTER

Warm-up 

    • Halo, 10/1 @35, 10/1 @53

    • Goblet Squat, 5/2 @106

Main

    • 1A Swing, 10/10 @88 OTM 

    • TGU, 1/8 @53, 1/2 @70

 

AFTER ACTION REPORT

Progression to 1/10 @70, Week 1, Session 1.

--------------------------------------------------

# Session 2

# Session Time: 0500 LT 

# Session Duration: 30 mikes

ABS Routine 1.0

    • Vaccum Stomach, 20s/3

    • Zatsiorsky's AB, 20/1/5s

    • One-Arm Forearm Plank, 10s/10

    • HS Plank, 10s/5

    • Side Plank, 20s/10

    • HS Sit-up, 5/5

 

GRIP 

Main

    • Gripper 200: Ladders, 2x (1,2,3), 1x (1)

    • Gripper 150: 8/3, last rep each set 5s hold 

--------------------------------------------------

# Session 3

# Session Time: 1040 LT 

# Session Duration: 40 mikes

WEIGHTLIFTING 

Warm-up 

    • Back Squat, 10 @44

Main

    • Back Squat (Heavy Day), 5@132, 5@154, 5@165, 5@176, 5@132 "back off set"

    • Deadlift (Light Day), 5/5@132

    • Cable Chest Fly, 10@27, 10@33, 5@55, 5@66, "back-off set" 8@44

--------------------------------------------------

[mikhael]

9/13/22

 

# Wake-up Time: Zero-Dark-Thirty (0300 LT)

MORNING ROUTINE

Meditation and Breathing

    • BOLT, 38s

    • Breath of Fire (Kapalabhati: Skull Shining Breath), 100 reps 

    • Sama Vritti Pranayama (Box Breathing), 10 cycles of 5-5-5-5s

    • Meditation 

 

Joint Mobility Drills (SJ) 

Strength-Flexibility Drills (SJ)

--------------------------------------------------

# Session 1

# Session Time: 0354 LT 

# Session Duration: 46 mikes

CLUBBELLS

    • Inside/Outside Circle, 1A, 20/10 @13

    • Shield Cast, 10/10 @13

    • Gamma Cast, 20/5 @31

    • Pullover, 25/4 @31

 

SLEDGE HAMMER

    • Front Flag, 5/3 @7

    • Side Flag, 5/3 @7

    

PRESS

    • OA KB Military Press, 5/4 @35

    # 1 Clean + 5 Press - Swing-switch - repeat on the other arm

    • (ISO) RB Lateral Shoulder Raise, 15s/3 @ Black RB

    • (ISO) RB External Shoulder Rotation, 15s/3 @Black RB

    • OA Lateral Shoulder Raise, 5/8 @13

    • RB Shoulders Raises, 35@Black RB

--------------------------------------------------

 

[mikhael]

9/13/22 - Update 

 

# Session 2

# Session Time: 1118 LT 

# Session Duration: 39 mikes

WEIGHTED CALISTHENIC 

Pull-up ETK RoP

Week 1, Session 1

Warm-up 

    • Pull-up/Push-up Ladders, 1/2, 2/4, 3/6

Main

    Super Ladders, 3x

    • Weighted Pull-up, (1,2,3) @33

    • OA Push-up, (1,1,1)

    Supersets, 2x

    • Weighted Chin-up, 2@66

    • Push-up, 10x

    Supersets, 5x

    • Barbell Curl, 5@66

    • Skullcrasher, 5@53

    Wrapped up with

    • Barbell Curl, 20@44

 

[mikhael]

9/14/22

 

# Wake-up Time: Zero-Dark-Thirty (0305 LT)

MORNING ROUTINE

Meditation and Breathing

    • BOLT, 40s

    • Breath of Fire (Kapalabhati: Skull Shining Breath), 100 reps 

    • Sama Vritti Pranayama (Box Breathing), 10 cycles of 6-6-6-6s

    • Meditation 

 

Joint Mobility Drills (SJ) 

Strength-Flexibility Drills (SJ)

--------------------------------------------------

# Session 1

# Session Time: 0352 LT 

# Session Duration: 25 mikes

SIMPLE & SINISTER

Warm-up 

    • Halo, 10/1 @35

    • Goblet Squat, 5/1 @88

Main

    • 1A Swing, 7x OTM x15 @88

    • TGU, 1/8 @53, 1/2 @70

 

AFTER ACTION REPORT

Progression to 1/10 @70, Week 1, Session 2

--------------------------------------------------

# Session 2

# Session Time: 0436 LT 

# Session Duration: 30 mikes

ABS Routine 1.0

    • Vaccum Stomach, 20s/3

    • Zatsiorsky's AB, 20/1/5s

    • One-Arm Forearm Plank, 10s/10

    • HS Plank, 10s/5

    • Side Plank, 20s/10

    • HS Sit-up, 5/5

 

GRIP 

Main

    • Gripper 200: Ladders, 2x (1,2)

    • Gripper 250: ISO 5s hold 

    • Gripper 150: 8/3, last rep each set 5s hold

    • Gripper 100: 25/4

--------------------------------------------------

[mikhael]

9/14/22 - Update 

 

# Session 3

# Session Time: 1015 LT 

# Session Duration: 45 mikes

WEIGHTLIFTING 

Warm-up 

    • Back Squat, 10 @44

Main

    • Back Squat (Light Day), 5/5@154

    • Deadlift (Heavy Day), 

    5@264, 5@286, 5@307, 5@135, 2/2@220 "Fat Gripz 1@220" Fat Gripz, 5@220

    • Bench Press, 5@66,88,110,132,132

--------------------------------------------------

 

[mikhael]

9/15/22

 

# Wake-up Time: Zero-Dark-Thirty (0245 LT)

MORNING ROUTINE

Meditation and Breathing 

    • BOLT, 42s

    • Breath of Fire (Kapalabhati: Skull Shining Breath), 100 reps 

    • Sama Vritti Pranayama (Box Breathing), 8 cycles of 7-7-7-7a

    • Meditation 

 

Joint Mobility Drills (SJ) 

Strength-Flexibility Drills (SJ)

--------------------------------------------------

# Session 1

# Session Time: 0330 LT 

# Session Duration: 43 mikes

CLUBBELLS

    • Inside/Outside Circle, 1A, 20/10 @13

    • Shield Cast, 10/10 @13

    • Gamma Cast, 20/5 @31

    • Pullover, 25/4 @31

 

SLEDGE HAMMER 

    • Front Flag, 5/3 @7

    • Side Flag, 5/3 @7

    

PRESS

    • OA KB Military Press, 5/4 @35

    # 1 Clean + 5 Press - Swing-switch - repeat on the other arm 

    • (ISO) RB Lateral Shoulder Raise, 15s/3 @ Black RB

    • OA Lateral Shoulder Raise, 6/10 @13

    # a clubbell, horizontal hold 

    

AFTER ACTION REPORT 

Next time I will do OA Lateral Raises with a clubbell hold vertically and upside down 

--------------------------------------------------

# Session 2

# Session Time: 0428 LT 

# Session Duration: 23 mikes

ABS Routine 1.0

    • Vaccum Stomach, 25s/2

    • Zatsiorsky's AB, 20/1/5s

    • One-Arm Forearm Plank, 10s/10

    • HS Plank, 10s/5

    • Side Plank, 20s/10

    • HS Sit-up, 5/5

 

GRIP 

Sledge Hammer, 7 lbs

    Superset 5x

        ○ Front Lever, 5x

        ○ Rear Lever, 5x

    Superset 1x

        ○ Front Lever, 5x

        ○ Rear Lever, 5x

    • Fingers Walk, 2x

--------------------------------------------------

[mikhael]

9/15/22 - Update 

 

# Session 3

# Session Time: 1240 LT 

# Session Duration: 36 mikes

WEIGHTED CALISTHENIC

Warm-up 

    • Pull-up/Push-up Ladders, 1/2, 2/4, 3/6

Main

    • Weighted Pull-up Ladders, 1x (1,2,3), 2x (1,2) @33

    # Superset with

    • OA Push-up, 1x (1,2,3), 2x (1,2)

    

    Supersets

    • Weighted Chin-up, 3/3@44

    • Push-up, 10/3

    

    Supersets

    • Fat Gripz Barbell Curl, 3/3@88

    • Skullcrasher, 8/3@61

    

    Wrapped up with

    • Fat Gripz Barbell Curl, 25@44

    • Scullcrasher, 20@53

--------------------------------------------------

 

[mikhael]

9/16/22

 

# Wake-up Time: Zero-Dark-Thirty (0300 LT)

MORNING ROUTINE

Meditation and Breathing

    • BOLT, 37s

    • Breath of Fire (Kapalabhati: Skull Shining Breath), 100 reps 

    • Sama Vritti Pranayama (Box Breathing), 10 cycles of 6-6-6-6s

    • Meditation 

 

Joint Mobility Drills (SJ) 

Strength-Flexibility Drills (SJ)

--------------------------------------------------

# Session 1

# Session Time: 0343 LT 

# Session Duration: 30 mikes

SIMPLE & SINISTER

Warm-up 

    • Halo, 10/2 @35

    • Goblet Squat, 5/2 @88

Main

    • 1A Swing, 10/10 @88

    • TGU, 1/10 @53

--------------------------------------------------

 

[mikhael]

9/16/22 - Update 

 

# Session 2

# Session Time: 0944 LT 

# Session Duration: 55 mikes

WEIGHTLIFTING 

Warm-up 

    • Back Squat, 10 @44

Main

    • Back Squat

        ○ 5@132 (60kg)

        ○ 5@154 (70kg)

        ○ 5@176 (80kg) 

        ○ 3@198 (90kg) 

        ○ 10@154 "back-off" set

    • Deadlift

        ○ 5@264 (120 kg) 

        ○ 5@286 (130kg) 

        ○ 5@308 (140kg) 

        ○ 3@330 (150kg) 

        ○ 1@220 (100kg) "fat gripz"

        ○ 5@220 "back-off" set 

    • Bench Press

        ○ 5/3 @110 (50kg)

 

GRIP

    • Pinch Grip, 7s/5 @33 (15kg)

--------------------------------------------------

 

[mikhael]

9/17/22

 

# Wake-up Time: Zero-Dark-Thirty (0300 LT)

MORNING ROUTINE

Meditation and Breathing

    • BOLT, 41s

    • Breath of Fire (Kapalabhati: Skull Shining Breath), 100 reps 

    • Sama Vritti Pranayama (Box Breathing), 7x 7-7-7-7s

    • Meditation 

 

Joint Mobility Drills (SJ) 

Strength-Flexibility Drills (SJ)

--------------------------------------------------

# Session 1

# Session Time: 0340 LT 

# Session Duration: 47 mikes

CLUBBELLS

    • Inside/Outside Circle, 1A

    40,40,40,40,20,20 @13

    • Shield Cast

    20,20,20,20,10,10 @13

    • Gamma Cast, 20/5 @31

    • Pullover, 25/4 @31

 

SLEDGE HAMMER

    • Front Flag, 10/2 @7

    • Side Flag, 10/2 @7

    

PRESS

    • OA KB Military Press, 8/3 @35

    # 1 Clean + 8 Press - Swing-switch - repeat on the other arm

    • (ISO) RB Lateral Shoulder Raise, 20s/3 @ Black RB

    • OA Lateral Shoulder Raise, 5/10 @13

    # a clubbell, horizontal hold

--------------------------------------------------

# Session 2

# Session Time: 0440 LT 

# Session Duration: 20 mikes

ABS Routine 1.0

    • Vaccum Stomach, 30s/2

    • Zatsiorsky's AB, 20/1/5s

    • One-Arm Forearm Plank, 10s/10

    • HS Plank, 5s/5

    • Side Plank, 10s/10

    • HS Sit-up, 5/3

    # superset with

    • Abdominal Reverse Crunches, 20s

 

GRIP 

Sledge Hammer, 7 lbs

    Superset 3x

        ○ Front Lever, 8x

        ○ Rear Lever, 8x

    • Fingers Walk, 2x

 

AFTER ACTION REPORT

Cut time under tension but increased tension in One-Arm Forearm Plank, and HS Plank. Shortened time of rest between sets of HS Plank to 3s. Adding Abdominal Reverse Crunches between sets of HS Plank made each set of 5 definitely harder.

--------------------------------------------------

 

[mikhael]

9/17/22 - Update 

 

# Session 3

# Session Time: 0715 LT 

# Session Duration: 40 mikes

WEIGHTED CALISTHENIC

Warm-up 

    • Pull-up/Push-up Ladders

        ○ Pull-up, 1,2,3

        ○ Push-up, 3,6,9

Main

    • Weighted Pull-up Ladders, 5/5 @22

    # Superset with

    • OA Push-up, 5/1

    

    Supersets

    • Weighted Chin-up, 5/3 @22

    • Push-up, 10/3 @22

    

    Supersets

    • KB Curl, 5/3 @70

    • Skullcrasher, 10/3 @53

    

    Wrapped up with

    • KB Curl, 20@53

    • OA RB Triceps Extension, 10@Black RB

--------------------------------------------------

[mikhael]

9/19/22

 

# Wake-up Time: Zero-Dark-Thirty (0300 LT)

MORNING ROUTINE

Meditation and Breathing

    • BOLT, 42s

    • Breath of Fire (Kapalabhati: Skull Shining Breath), 300 reps 

    • Sama Vritti Pranayama (Box Breathing), 10x 5555s

 

Joint Mobility Drills (SJ) 

Strength-Flexibility Drills (SJ)

--------------------------------------------------

# Session 1

# Session Time: 0357 LT 

# Session Duration: 39 mikes

SIMPLE & SINISTER

Warm-up 

    • Halo, 10@35, 10/53

    • Goblet Squat, 5/2 @88

    • Praying Goblet Squat, 5 @70

Main

    • 1A Swing, 10/8 @88, 10/2 @106

    • TGU, 1/8 @53, 1/2 @70

Cool down (Stretching)

    • Bretzel

    • 90/90

    • QL Straddle

 

AFTER ACTION REPORT

Progression to 1A Swing 10/10@106, and TGU 1/10 @70. Week 1.

--------------------------------------------------

[John Knowlton]

Good workout 

[mikhael]

9/19/22 - Update 

 

# Session 2

# Session Time: 0926 LT 

# Session Duration: 39 mikes

WEIGHTLIFTING

RELOAD

Week 1, Session A

Warm-up

    • Deadlift "fat gripz", 5@132 (60 kg), 5@176 (80 kg)

Main

    • Deadlift

        ○ 5/5@264 (120 kg) 

    • Bench Press

        ○ 5/3 @110 (50kg)

        ○ Standing Cable Chest Fly, 5@2x33, 5/2@2x44

 

AB

    • HLR, 8x

    • WW, 10x

--------------------------------------------------

 

[mikhael]

9/20/22

 

# Wake-up Time: Zero-Dark-Thirty (0300 LT)

MORNING ROUTINE

Meditation and Breathing

    • BOLT, 41s

    • Breath of Fire (Kapalabhati: Skull Shining Breath), 300 reps 

    • Sama Vritti Pranayama (Box Breathing), 10x 5555s

 

Joint Mobility Drills (SJ) 

Strength-Flexibility Drills (SJ)

--------------------------------------------------

# Session 1

# Session Time: 0337 LT 

# Session Duration: 47 mikes

CLUBBELLS

    • Inside/Outside Circle, 1A, 20/10 @13

    • Shield Cast, 10/10 @13

    • Gamma Cast, 30,30,20,20 @31

    • Pullover, 25/4 @31

 

SLEDGE HAMMER

    • Front Flag, 5/2 @11

    • Side Flag, 5/2 @11

    

PRESS

    • OA KB Military Press, 3/3 @53

    # 1 Clean + 8 Press - Swing-switch - repeat on the other arm

    • (ISO) RB Lateral Shoulder Raise, 20s/3 @ Black RB

    • OA Lateral Shoulder Raise, 6/10 @13

    # a clubbell, horizontal hold

--------------------------------------------------

 

[mikhael]

9/20/22 - Update 

 

# Session 3

# Session Time: 0926 LT 

# Session Duration: 54 mikes

WEIGHTED CALISTHENIC

Pull-up ETK RoP

Week 2, Session Medium

Warm-up 

    • Pull-up/Push-up Ladders

        ○ Pull-up, 1,2,3

        ○ Push-up, 3,6,9

Main

    • Weighted Pull-up Ladders, 1x (1,2,3,4),3x (1,2,3) @33

    # Superset with

    • OA Push-up, 1x (1,1,1,1), 3x (1,1,1)

    

    Supersets

    • Weighted Chin-up, 4/3 @44

    • Dips, 7/3

    

    Supersets

    • Barbell Curl, 5/3 @88

    • Cable Triceps Extension, 5/3 @99

    

    Wrapped up with Drop Sets

    • Barbell Curl, 12@66, 12@55, 12@44

    • Cable Triceps Extension, 12@77, 10@66, 12@55

--------------------------------------------------

 

[mikhael]

9/21/22

 

# Wake-up Time: Zero-Dark-Thirty (0300 LT)

MORNING ROUTINE

Meditation and Breathing

    • BOLT, 43s

    • Breath of Fire (Kapalabhati: Skull Shining Breath), 300 reps 

    • Sama Vritti Pranayama (Box Breathing), 10x 5555s

 

Joint Mobility Drills (SJ) 

Strength-Flexibility Drills (SJ)

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# Session 1

# Session Time: 0346 LT 

# Session Duration: 33 mikes

SIMPLE & SINISTER

Warm-up 

    • Halo, 10@35, 10/53

    • Goblet Squat, 5/2 @88

    • Praying Goblet Squat, 5 @70

Main

    • 2A Swing, 7x OTM x15 @106

    • TGU, 1/10 @53

Cool down (Stretching)

    • Bretzel

    • 90/90

    • QL Straddle

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