Mr Miyagi is up to show us the correct tekkers and most effective method for fly catching without chopsticks. As well as this he will be giving us some exercises that are going to strengthen whilst challenging us to not rotate during the movements. This kind of training is especially important for those with manual jobs who are more prone to injury due to rotating too much. It is also effective for people who play sports that involve impact and rapid change in direction.

Here's the exercises-

- Renegade row 3 x 45 sec
- Single-arm Z press 3 x 25 sec
- Single-arm dumbbell squat 3 x 45 sec
- Single-arm bent over row 3 x 45 sec