Two handed Front swing progression
Front swing (p. 8)
Front Pendulum (p. 7)
Front swipes (14)
Flag Cast progression
Standing (p. 40)
Squatting down (p. 41)
Gama squat (p. 45)
Squatted (p. 35)
Shoulder cast Lunge progression
Rear lunge (p. 19)
Front lunge (p. 13)
Chest and Core progression
Barbarian torch press sit-up (p. 23)
Lateral crunch (p. 28)
Pull over (p. 26)
Spiral progression
Sprinkler twist
Straddle stance lift up (p. 15)
Side squat flag press
Side swing progression
side semi swing (p. 46)
Clockwork squat (p. 30)
Metronome (p. 50)