Your first request ... I would use the Alan Dawson Warm-up Routine which is available in the VIP Room. Alan took 20 minutes to do this warm-up which covered ALL the rudiments, including the Swiss Army rudiments. If you don't want to go for 20 minutes, just loose some of the special stickings ... which at this time ... are not included in my transcription of Alan's warm-up. By the way, Alan would play the warm-up at 100 bpm to the quarter-note, using brushes, and playing a samba pattern in the feet (kick/hi-hat).
Just another reason for me to become a VIP!

For your second request, I would try my
Endurance Exercise ... which is available in my
5-Minute Lessons.
Hmmm... Somehow I missed that one when I was looking through the 5-minute lessons. What do you mean by full strokes? I didn't find a definition anywhere, but I assume it's just the maximum height your wrists will go when playing a single stroke.
Off to practice right now!
