Who’s Your Mamajuana?
To celebrate fall’s return, Candela Mamajuana [www.drinkcandela.com] — the first ready-to-drink premium spiced rum specialty drink from the Dominican Republic — is sharing 5 rum-my recipes to keep you toasty all season. After a trip to the Dominican Republic and tasting Mamajuana first hand, we can promise you, that youll love these cocktails. As always drink responsibly and Stay SUAVV.
#1: PUNTA CANA Named after a popular resort town in the Dominican Republic, a Punta Cana is a tropical resort escape in a glass (aka exactly what we need to get us through fall!) Mix 2 oz Candela Mamajuana with 2 oz passion fruit juice and 1 oz fresh lemon juice, then serve. #2: TIGUERE Can you handle the heat? To make a Tiguere, mix 3 oz of Candela Mamajuana with 2 oz fresh lemon juice and 1 oz jalepeño-infused syrup. There’s no quicker way to warm yourself up than with a little kick.
#3: ORIENTE CALIENTE Ready for some adult La Croix? Mix 2 oz Candela Mamajuana with 2 oz of prosecco and 2 oz Yuzu Liqueur (a citrus liqueur). This bubbly treat gives you a little taste of summer when you’re snuggled up in your fall sweaters!
#4: HAPPY ENDING With fall inevitably comes office sicknesses. Instead of downing Vitamin C, protect yourself with kombucha. Mix 3 oz kombucha with 3 oz Candela Mamajuana for a cold cure you’ll actually want to drink.
#5: OLD FASHIONED, WITH A TWIST Update this classic drink for fall by substituting rum instead of whiskey, bourbon, or rye. Muddle 1 sugar cube with 2 dashes bitters. Add 2 oz Candela Mamajuana, ice, and an orange twist on the side.
Rule of Thumb Slick Rick the Ruler becomes the face of the Collaborative Campaign between Nordstrom and MCM
Zip and Switch
Dami Adepoju and Fini Shoes
I’m a lover of hi-top sneakers. Supra, Creative Recreation, Puma, and Adidas are my favorites sneakers in that specific order). I love the uniqueness of each brand and the fact that there are soo many options when it comes to how you want a casual shoe to look. Nonetheless, my love for the style comes with a downside. When i was ready to travel, I had to make a decision on how many shoes to take and if i needed a separate bag. When i saw this sneaker come across my desk, it’s easy to say i was intrigued. The concept is amazing but my concern was the comfort and the quality of the shoe. I wore the sneaker for a week straight and I LOVE IT!!! They are not only comfortable, they are functional. I put one of the attachements in the car with me because i wanted to go from a mid sneakerduring the day to a hi-top that evening. It was seamless. I sat down with the creator of the Fini Shoe, Dami Adepoju, and spoke to him about his creation and
wanted to know more about where not only his interest in fashion developed but what lead him to making a sneaker that I was able to fall in love with. SUAVV: How did you get into fashion? Dami: I grew up in Nigeria, Africa and one of the things my mom taught me growing up was that, people perceive you by appearance. Before you meet someone the first impression is what they keep. It’s very modest. So just going by what my mom taught me, I take my appearance seriously. I always try to look nice. By age of nine, I noticed, that I’ve always followed fashion brands, trends, and trying to see what’s new. It just became a passion of mine and that’s how I first got into studying fashion. SUAVV: Your mom is very correct on that. First impressions are always remembered. You fell in love with fasion at a very early stage and then decided to turn it into a career.
Who Needs Dad? Words: Allan Caldwell
‘Who needs Dad?’ I never thought there would be a time in my life when this would be a question that many people in the nation ask of themselves. As ‘Father’s Day’ has come and gone I thought it would be appropriate to ask the serious question. Who needs dad? Over the last 20 years there has been a push to confront the growing problem of fathers who are absent from the lives of their children. It has led many to develop a stance that questions the importance of having dad around. This change along with the growing acceptance of non-traditional family structure has contributed to the question, “Who needs Dad?” What we know of the traditional Dad or ‘man of the house’ role for some families is bestowed upon the young sons of households which develops an unhealthy and often times unrealistic sense of responsibility or duty. The responsibility that young men are asked to shoulder is not practical for them, but can be argued as always being the default responsibility when dad is absent. We will definitely discuss that relationship in a different article later. Something to also consider is the impact this has had on mothers who now find themselves assuming the dual parenting role. In recent years many women have felt the stress of having to be mentally flexible by shifting between their ‘idea of self ’ and the ‘idea of the pseudo-personality of dad’. I wonder is it such an easy transition or done with the idea that ‘I am doing the best I can’? The concern I have is how do the children fair through these situations. The children are robbed of so much because of what is not provided. The lack of stability that can be brought with both parents in the house is huge. Imagine the relationship issues that can be developed from not having enough engagement for the children. Mother’s don’t have to be, and cannot be Dad. So, often they have to cover a lot of ground attempting to provide a complete parental experience for their children. This is an incredibly large topic and I
want to focus specifically on the need for ‘Dad’. My goal is to stimulate a dialogue about progress for the lives of our future community. It is amazing how we as adults can look out and see the possibilities of what the community can look like if we honestly assess our impact on the children we raise. There is stability in every community regarding those that are the biological Dad or play the role of Dad are given the autonomy to be active. The issue or concern I have is related to the stresses of how important it is to them (Dad) to be a parent. Unfortunately, parents do not have a manual to guide them to be parents over their children. But then again, most parents probably wouldn’t read through the whole thing. If there were training courses available for fathers, it’s possible that they would have difficulty staying consistent. The attitude that is attributed to men in this instance is a stigma of ‘lack of communication’. It is important to consider how young fathers are being supported in the process. For example, where can new fathers learn the ropes of being a “father”, while still learning themselves? If there is no community to aid in supporting men emotionally as well as assist in legal support? How do they overcome issues that arise from broken relationships leading to a disconnect in parenting dynamics? I encourage the active or ‘acting’ dads to come together and build a network full of programs to support each other. Let’s answer the question definitively ‘Who needs Dad?’.
Opposite Page: Top: Pretty Little Thing Pants: Isabel Marant Shoes: Ralph Lauren
Styling the Set Teresita Marie
Photographer: Evelia Ayala
F
ashion is a voice interpreted through the eyes. It tells how meticulous you may be, if you're a free thinker, if you play it safe, if you are bold, and even if you have a message to send. The first lady of the United States, Melania Trump, found out that her clothing may send a much bigger message than her words or her actions. Clothing is an expression that fluctuates with race, gender, region, and culture. To further complicate things, it will change with social circles, financial status, personal taste, and body type. Needless to say, shopping can be your worse enemy or your best friend. Celebrity and commercial fashion stylist Teresita Marie sat with us and talked us about all things fashion. She is sharing some of her expertise so that you may be able to either dress like a celebrity or just like the Pinterest fashion superstar that you feel you are. SUAVV: How were you introduced to design? Teresita: I studied fashion design at the Fashion Institute of Design & Merchandising in San Francisco then, branched out to costume design at a local college in Santa Cruz. While I was living at FIDM, they provided opportunities for retail associates with merchandisers at local boutiques like Emporio Armani, Juicy Couture, and Stella Mccartney to get your foot in the door. I wanted to do more than that. I didn't want to just be at a store. I later found
out about opportunities in Los Angeles that could help me as a stylist. I always imagined that styling was only a dream. Something that only happens in movies. As I started booking projects in Los Angeles as an assistant and in San Francisco, one of the stylists that I was working with recommended me as a full-time e-commerce stylist for brands to style props and styling clothes. I was there for a while, but again, I wanted to do something a little more. So, I moved to L.A. and continued to sustain under high profile stylists. After about two years, I branched out on my own and I was working with a lot of up and coming artists, producers, and directors. That's where I'm at today. SUAVV: That's really cool and shows a lot of dedication. What would you say, in your early years, was your biggest learning experience while working under other stylists? Teresita: I already had a grip as to what I wanted to do. I knew what area I wanted to work in and I knew what I wanted to style. When I was working with other stylists, I was finding out about other routes, instead of just looking at styling as red carpet and working with celebrities. I found out about commercials, ads, music videos, and all these other opportunities that kind of opened up doors to meeting other artists and other up and coming musicians. That's one of the things that I feel that I learned most. Going to interviews, press junkets, and all these huge events like red carpets also lead you into other doors.
Photographer: Michael Letterlough, Jr. Grooming: Rodney Jon
Thomas Orlina Living The Life
Reality television is more of a part of our culture today than the 11 o’clock news. There was a time where reality television was watching the OJ Simpson trial or the Gulf War footage. Lifestyle’s of the Rich and Famous was the only time you had a true peek into a Stars life. Suddenly, times changed and MTV decided to give pop culture a taste of reality. The Real World hit the airwaves in 1992 and launched what would be Reality Television. They took 7 strangers and flew them to a new city and had them live in a house together. The nonstop footage took the culture by storm and the audience became invested in the lives of people who they didn’t know, wouldn’t have known, and probably don’t remember. Fast forward 25 years and the once frowned upon genre is the hottest concept of television. Thomas Orlina, a Filipino American Los Angeles native was ready for his spotlight. The former TMZ assistant was fascinated with the concept of reality television and took matters into his own hands. Being inspired by shows like Keeping up with the Kardashians, and the Housewives franchise, Thomas created Your Time with Thomas, a YouTube channel that allowed his social media following to be a part of his everyday life. Little did he know, the response would be just as “REAL”. SUAVV: What would you say was the motivation that drove you to create your own reality series? Thomas: What really drove me to do that is I’ve always wanted to be on reality TV. It’s been like a lifelong goal to be a part of that whole atmosphere in that whole world of reality television. And I’ve always joked around in the past that, you know, I would be somebody that would be great for reality TV and people have also believed in that. So when I realized that I could actually produce, I just really took matters into my own hands. One of the first reality shows that I ever watched was MTV is the real world. I actually in high school actually got voted to be most
likely on a TV show, which is kind of funny. So it was, it was a really interesting thing because at that, at that point in my life, a lot of people already saw my personality and you know, when I do run into people nowadays, it’s not, it doesn’t really surprise them that I do have a show called Your Time with Thomas. SUAVV: That’s really impressive. It’s not easy to go through networks and have a reality show if they don’t know who you are. Was that the reason that you decided to produce this yourself? Thomas: You can create a reality show and don’t necessarily have to wait for executives to greenlight the dreams that you might have. With the right ideas, the right team, and the right concept, you can come up with something really great on your own. Like I never thought I would be on a CNN branded show talking to people in the Philippines and being on live television and talking about something that I created having that big of an impact. What was important for me was to create a show that was going to inspire other people to follow their dreams and to create whatever it is that they’re passionate about. SUAVV: ABSOLUTELY!!! So when you, when you start the show, like what helped you pick your topics? I know they’re real-life kind of topics. At what point do you say, “I want to do this”? And are there things where you say, “you know what, I really don’t want to approach this”? Thomas: Well, it was the first season, and I definitely wanted to share my heritage and my culture. Highlighting that community was really one of the main focuses for me. I’ve been watching reality TV since I was really young and even today I do not see a lot of Filipino American actors or reality television stars. I really wanted to be at the forefront of that. Another topic that we discussed in the show was my coming out story. We actually already teased the coming out
The
Evolution of Garth Voisin
Charmaine Bingwa Directing from Down Under
Photo By Paul Smith
W
hile in college, Charmaine Bingwa was given the opportunity to enroll in an elective theater course. Falling in love may be an understatement. Being a singer, songwriter, instrumentalist, and a DJ, this entertaining powerhouse was more than prepared for the physical and skillful demand that the Hollywood’s of the world could bring. However, the question was if she was ‘ready’ for the industry. By the end of 2018, Netflix will have produced or acquired 700 new or exclusively licensed television shows including more than 100 scripted dramas and comedies, dozens of documentaries and children’s shows, stand-up comedy specials as well as unscripted reality and talk shows from an estimated 21 countries. When Charmaine realized the ability to access those types of statistics, the new filmmaker threw her hat in the ring. Charmaine’s passion for diversity led the Australian native to decide that the US market was what she wanted to pursue next. She arrived with nothing more than her with her love for acting and film and an exuberant amount of drive for creating a global career. SUAVV: So from my understanding, you were a business major, never really had a passion for acting and decided one semester that this was going to be the class that you took to fill in your schedule?
Charmaine: I just thought it might make me a bit more career savvy and a more confident public speaker. Then, from the first moment, I just kind of clicked with everything. Doing exercises and then when we started getting into scene work, it just came really natural in a way that I felt like I shouldn’t have had an ability to perform at that level, for someone who’s never done it. I really enjoyed it. SUAVV: Nice. So you’re a natural. You went through this learning process and you said: “Okay, I enjoy this and want to do this.” What was your introduction to the film industry like? Was it difficult, quick, long, and/or easy? Charmaine: I had done like a couple of productions and then I had a business background. I gave myself three months and to do as many projects, (whether they’re short films or independent films), and then at the end, I can decide whether I want to do this for the rest of my life as a career. I think I did like 15 projects in those three months. It was enough to become psycho, but I loved it. SUAVV: That’s a lot of work and a lot of different personalities and roles to take on in a short period. After that, how important do you think it is to have a level of authenticity in this career? And at what point did you decide that you needed to have your own voice and start creating your own material? Charmaine: Um, well, it was just kind of when I was
Adam Ambroso
Learning to Fly
Donnell Rawlings Keep On Laughing L
aughter is a soul cleansing act. Comedy is an art form that takes practice, patience, and creativity. In 2003, a comedic powerhouse in Dave Chappell created the Chappelle Show and gave comedian, writer, and actor Donnell Rawlings a shot at the mic. Donnell, being the ambition comedian that he is, jumped on the opportunity. Creating characters like Ashy Larry and Beautiful, Donnell was on his way to big things. Merging with fellow comedian Kevin Smith, Donnell embarked on a project that would give the power of the industry to the fans. HOLLYWEED launched its pilot episode on Rivot TV for an opportunity to be funded and greenlit by the viewers. Creating a show based on the cannabis industry, Donnell knew it was time to make a statement. The best comedians used their life stories and found a way to laugh through some of their deepest and darkest truths as well as approaching the most controversial topics in society. Alright, so um, just to kind of jump into your interview, how did you get into comedy? Well, I used to have a regular nine to five [job] like most Americans and hard working people. A lot of the employees at my job but go to a comedy club just to hang out and have some fun as coworkers and everybody knew that I was funny. I used to go to comedy clubs because I was a heckler. At this particular comedy club, a majority of the audience started to come to see me as the heckler. The owner wanted me to shut up and stop ruining the show. So he invited me on stage and 24 years later that’s what I’ve been doing. Basically, I got my start like a lot of comics. It was almost a dare. That’s hilarious. Bein that you were a heckler, do you hate hecklers at your shows? I don’t usually have hecklers at my shows and if I do, I annihilate them. So it’s not a good idea to heckle
me. You get heckled early on in your career because you don’t have the skillset to deal with certain situations. It’s like how a dog can feel fear on a person. Unless it’s somebody drunk, they don’t really come at you like that. You went into the air force right out of high school. What inspired that? Was it something you always wanted? I was like a lot of kids that really didn’t know what the next step in their life was going to be after high school. I didn’t want to go to college and I didn’t really have a skillset to keep much of anything after I got out of high school. The military was a good alternative for me to get some structure in my life, to travel, and become a man. And traveling definitely happened because you were based in Korea and learned how to speak Korean. Then you took that and you put that back into your sketches on Chappelle show. Yeah. A lot of people think I’m fluent in Korean. I’m not, I’m just conversational. Which means that if I went on a date with a woman, I knew what type of food to order. (laughing) We were doing the Chappelle show and there was a scene when I played Beautiful, where I just ran a line in Korean. A lot of people who don’t speak Korean think I was speaking gibberish anybody that speaks the language was like ‘oh, he’s nice with it.’ Right. And that’s the thing. We thought it was just a joke that you wrote out. But this is really what you knew. Yeah, it was funny. To hear anybody speak Korean, it’ll throw you off. But to hear a black dude from the hood speak Korean, you’re like what the hell just happened. (laughing)
Opposite Page Jacket: Barabas
McKinley Freeman Breaking Ground
Photographer: Michael Letterlough, Jr. Grooming: Rodney Jon Styling: Nior Jazz
6’4”
star of BET drama Hit The Floor, McKinley Freeman never thought that he would live in Los Angeles and acting would be his claim to fame. His MVP character in the basketball drama is even a stretch. McKinley was cut from his 8th-grade basketball team, had no idea how to do a three-man weave, and his height wasn’t enough to put him in uniform. Sports were fun but we won’t claim that he excelled at them. His first thought of being outside of the business industry was rejecting an offer during a scouting meeting with Elite Models in Chicago. Instead of posing for commercial ads and walking a runway, he went on to live in Atlanta, Georgia, taking a high leveled position with IBM. Giving presentations and having video conferences with other managers around the world would be the closest he would come to a stage or a screen. It was the efforts of Rodney Harris, owner of Slam Management in Atlanta, and his friend, Malcolm Bachelor, that would lead him into a new life role.
“All My Children was holding a casting call in Atlanta one weekend, and Rodney and Malcolm were like ‘you should go,’ Mckinley reflects and laughs a bit as he is lounging in his house during a rare week off. “The audition was in midtown or somewhere. At the end of the day, if we went down there, we could still hang out. I’m like, alright, cool. I told Malcolm, ‘I’ll go if you go because I’m not about to do this by myself ’ We walk in there and it’s a full casting session. It’s all these people and maybe four or five people from ABC. And here I am, just walking in there and running my mouth for a little bit, cracking jokes and shit. Ultimately, the whole thing comes full circle and I ended up being cast for a part of the project. That made me think that if I was able to get a taste of what acting’s like without having given the true focus that it takes, imagine what could happen if I did. Playing sports, getting an educational degree, or even becoming a biomechanical engineer takes a professional level of focus. And now I have this [acting] thought in my head.”
James Larosa Making A Splash
Photographer: Michael Letterlough, Jr.
At the perfect time when VH1 was looking for a juicy, new drama, a relatively new face to Hollywood (and a self-proclaimed obsessive fan of television), decided to throw his own unique concept in to the hat. “Hit The Floor” was soon created, and whose name was on the by-line? James LaRosa (it’s actually still a shock to him sometimes too). James, a Boston native, spontaneously decided two weeks after graduating from Syracuse University that he would take anything that was able to be folded or stuffed in a bag and throw it all in a Ryder truck (with a Jeep Cherokee trailing behind on a flatbed) with a friend who was moving to California. The City of Dreams didn’t send James an invitation...he just crashed the party. And like so many hopefuls who pilgrimage to Los Angeles, James felt the bright lights of the Hollywood strip were not only calling his name while in the icy mountain town of upstate New York, but they seduced him. It’s exactly why when the opportunity arose, he didn’t hesitate to leave and make that long trek to the sun-kissed state. He just
wanted to tell a story. “My mom was really brilliant at telling off the cuff stories,” James laughs. “Because she was so good, I thought ‘that’s nothing I could ever do’. And like anything you do, like any muscle, you have to exercise it and learn. When I went to Syracuse University I knew I wanted to major in communications. But, it never occurred to me that I could work in Hollywood. I’m from Boston, and a working-class part of Boston, where people just really don’t leave.” He went on to explain that he realistically thought he would just go back to Boston and possibly work in public relations or write for a local station. “But, when I was in Syracuse,” he continued, “I was around kids who didn’t have those kinds of blinders on. So they were more like, ‘I’m going to go do this,’ ‘I’m going to go do that.’ So I thought, well if they can do it, I could try. Right? So, I switched my major to writing for TV and film and then I just got really into it. [Writing] was like a drug. I was really loving the female characters. I come from a family with very strong wom-
PEC ASSAULT Help That Chest Grow
It’s time to head into the gym to work the ever popular pecs. Regardless of how you organize weekly volume - upper/lower, full-body, push/pull, etc. – for maximum impact you’ll want to spread volume to target chest at least twice weekly. While there are numerous effective chest exercises here are five to consider when targeting various sections of the pectorals. Before you pile on the plates warm up your rotator cuffs. Doing so will increase performance while minimizing injuries. Let’s lift!
Warmup Sets
1. Band Pull Aparts
Straight arms, pronated grip (palms facing down): 10-12 reps Straight arms, supinate grip (palms facing up): 10-12 reps Arms to side, elbows bent at 90-degrees, supinate grip, abduct arms (spread hands apart): 10-12 reps Arms to side, elbows bent at 90-degrees, pronated grip, abduct arms: 10-12 reps
Working Sets
2. Flat Bench Press This staple exercise utilizes a full range of motion and is easy to progressively overload. The primary drivers are the pectorals. Triceps and front deltoids are also activated. 4 sets x 6-12 reps - final set performed as a drop-set for extra volume.
3. Standing Overhead Press Press: Sometimes referred to as Standing Overhead Press, this is a technical and highly beneficial exercise. It’ll target the chest. Yes, chest - particularly the upper area, and shoulders. While keeping chest high to the ceiling, lock knees and tighten abs, quads, and lats. Maintain neutral head position, looking straight ahead the entire time. Take large inhalation to help stabilize your core. Grab bar at shoulder width so that forearms are perpendicular to floor with elbows just in front of the bar. Press overhead, locking out elbows while shrugging traps at the top of the movement. This is a great way to hit the clavicular head, the upper region of the pec. As the second pressing exercise of the session dumbbells might be easier to manage than a barbell, particularly if training without a spot. 3 sets x 6-12 reps.
Fight Club
Krav Maga is teaching you to defend yourself Photographer: Michael Letterlough, Jr. Grooming: Rodney Jon
T
oday’s fitness atmosphere is saturated with routines like CrossFit, Kickboxing, BootCamp, and Zumba. Working out and staying active is about finding something that you enjoy doing or that you can find beneficial. With today’s climate of random acts of violence and crime, we wanted to find a way to encourage our audience to stay fit, build confidence, and learn to defend themselves and their families. When I was approached by Krav Maga Worldwide to learn more about their programs, it was perfect timing. Krav Maga is a very skilled yet dirty street fighting style. Created after World War 2 in order to teach the newly created Israeli state to defend themselves against anti-semitic riots and violence. The objective is to end a fight as quickly as possible. Hungarian-born Israeli martial artist, Imi Lichtenfeld created the style of training which is a blend of boxing, wrestling, kickboxing, and a few martial arts disciplines. While people join a Krav Maga studio for different reasons, my trainer for the day, joined simply to protect himself.
“I really just kind of walked in the door one day,” Ross says. Ross is a small statured guy, full of personality with an intense look in his eyes. As we talk more I find that the look is just a look. He’s funny, cheerful, and patient. When he kicked the heavy bag, I knew he could be a threat when needed. “I grew up in Virginia and moved to Los Angeles in 1998. I played sports when I was younger and, I was kind of like a tough kid but I never really knew how to fight. I’m in this big city and I’m like “shit, I better learn how to fight and throw a punch and a couple of kicks so I don’t get my ass kicked.”. I started training here and then I got into the instructor training program through Krav Maga and kept doing that. So, but really man, everybody comes here for a reason. Whether it’s like mine, like I was scared of getting my ass kicked, want to lose weight, or they want to get stronger or whatever.” As you may be figuring out, Krav Maga was never intended to be a discipline of martial art to would be applied in competition. Doing dirty things like kicking in the groin, poking in the eyes, and gauging people on the throat, if you watch the sanctioned sports fight, that’s against the rules. Krav Maga is purely about self-defense and survival. The studio has branched out into fitness programs where there are
Hanging Out
Developing your lower abs never felt so good. Development of your lower abs may seem like the hardest challenge of your fitness routine. As men, the lower abdominal area is the first place that we notice weight gain. We will typically try all kinds of variations of workout to lose that pudge that starts right above our belly button. The truth of the matter is that crunches, alone, will not stranghthen the lower portion of the abdominal wall. As I worked out in the gym, I became frustrated with how hard I would train abs and not see progress. I decided to speak to a friend/fitness model with an amazing physique. I asked him how he targets his lower abs. (yes, I am the guy that will ask questions in the gym about a part of my body that I can’t figure out.) His advice was to do more hanging movements. As I researched, I found that exercises that involve raising the lower torso toward upper strengthen and
develop the lower abdominals while movements pulling your upper torso to the lower will streghthen the upper abdominals. I thought to myself, “there is no way that I am the only one who thought I was doing what I needed by laying on the grould and crunchin my life away. Hanging leg workouts are challenging because you will have to work your abs in a way that you may not be doing. Slow controlled movements (without swinging momentum) are the only proper way to perform these exercises properly. Here are a few exercises that we have encorporated into our routines that have allowed us to see some progress in our mid sections. Take your time and don’t worry about how many you can do. Focus on proper form and breathing. Let’s Go!!!
Hanging Leg Raises 3 Sets x 12 Reps
Arm Strap Assisted Knee Raises 3 Sets x 12 Reps
Hanging Ring Knee Raises 3 Sets x 12 Reps
Hanging Ring Twisted Knee Raises 3 Sets x 12 Reps
Captains Chair Knee Raises 3 Sets x 12 Reps
Captains Chair Leg Raises 3 Sets x 12 Reps