1. HIP SWTCH CRAWL (1 LENGTH OF MAT/TRACK/ROOM)
From a Plank position, lift and place your right foot on the floor, just above hip height. Twist your torso to face that knee and sit down on the floor. Start to lift up by pushing through that bent leg and stabilizing arm, reaching in front of you with the opposite arm, take your previously straight leg up, bend it, and place it down next to your hip, twisting into it as you did for the other leg. Continue to alternate legs so you are crawling towards the other side of the room.
2. SHINBOX TRIPOD OVERHEAD REACH (6 REPS)
Sit down with your knees bent up, maintaining a straight spine; drop both knees down (both facing the left), left toes touching and in line with the right knee, whilst trying to keep the same distance as when you had your knees up. From here twist your torso around to the left side also, push up onto your knees (extension) and reach your right arm up and over your head, creating a stretch down your right side. Place your arms back in front of you, lower back into a Shinbox, and switch sides.
3. FULL BODY SPINE WAVES (6 REPS)
Sit back on your heels with your arms reaching out in front of you on the floor. Keeping your head tucked in, slowly start to lift your glutes into the air, until both legs are straight (down-dog position), and then tuck your pelvis and start to round your spine, starting with your lower back, middle back, scapulas and shoulders. Once you reach your shoulders, you should start to lower your hips slowly to the floor, unraveling your spine, with your head being the last to come up (cobra position). To reverse the wave, start by tucking the head first, and then rounding the shoulders, scapulas, middle back until your glutes are sitting back on your heels (1 Rep).