Upper Body – Relative – Strengthen and lengthen

Tri-Set x 2
ULT
Assisted Dips to Bridge
reps 15
intensity 7
Tempo controlled
Rest 30s
Set Reps Intensity Tempo Rest
1 15 7 RPE Controlled 30s (h:m:s)
2 15 7 RPE Controlled 30s (h:m:s)

To regress - have feet closer to your body

ULT
Banded Prone Cobra
reps 15
intensity 7
Tempo controlled
Rest 30s
Set Reps Intensity Tempo Rest
1 15 7 RPE Controlled 30s (h:m:s)
2 15 7 RPE Controlled 30s (h:m:s)

Use a towel and maintain the pulling motion from both hands throughout the whole movement.

UMT
High Side Planks
reps 10 per side
intensity 7
Tempo controlled
Rest 60-90s
Set Reps Intensity Tempo Rest
1 10 per side 7 RPE Controlled 60-90s (h:m:s)
2 10 per side 7 RPE Controlled 60-90s (h:m:s)