[2-3 ROUNDS - MINIMAL REST IN BETWEEN ROUNDS]
1. SQUAT > PLANK > PUSH UP (6 REPS)
Stand with your feet just over hip-width apart (or wherever you feel comfortable squatting), squat down as low as you can, crawl out to a plank position and do one push up, crawl back (keeping your bum low) into a deep squat and stand back up into your starting position, then repeat.
2. SPINE WAVE > MOUNTAIN CLIMBER (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. At this point, lift and place your right foot down by your right hand (Mountain Climber position). Inhale and replace the leg, whilst rolling your spine back to the starting position, and then repeat, this time lifting the left foot.
[Regression: Kneeling Spine Wave > Mountain Climber - 4-6 Reps]
3. SUMO SQUAT (6-8 REPS)
Stand with your feet hip-width apart, turned outwards. Using your hands as a guide, slowly squat down whilst actively pushing your knees out (hands against your inner thighs) keeping your spine as straight as possible, and pelvis tucked under. When you reach your lowest point, take a deep breath, & then on the exhale, push yourself back up to standing whilst squeezing your glutes.