1. HALF KNEELING PULL FORWARD > HAMSTRING BOW (3 REPS/LEG)
Start on all fours, inhale, and slightly round your spine to bring your right leg up into a Kneeling Mountain Climber. Exhale and push the leg into the arm. On your next inhale, start to slowly shift your hips back, aiming to sit on your heels (you don't have to sit on your heels). Once you've hit your end range, start to pull yourself forward again all the way to your starting position, and then pull forward even more, so that your shoulders are now over your wrists. Once you've got to as far as you can, start to return to a Kneeling Mountain Climber, replace the leg, and then inhale-bring up the opposite leg and repeat.
[Regression: Alt. Mountain climbers - 6 Reps]
2. DEEP SQUAT > ALT. THORACIC BRIDGE (8 REPS)
Start by sitting on the floor, with your arms straight behind you and your knees bent up straight in front of you. Stay tall through the spine with a proud chest. On an exhale, lift your bum off the floor, keeping your arms locked out. Lift one arm off of the floor and bring it in front of your chest. On an exhale, bridge your hips so that they are in line with your shoulders and your knees (not overextending). At the same time, reach the arm across your chest to the other side of the room. Inhale and lift yourself so that you're in a deep squat, and then repeat on the opposite side.
[Regression: Alt. Thoracic Bridge (without the deep squat transition)- 6 Reps]
3. DEEP SQUAT HOLD (60 SECONDS)
From standing, lower yourself into a deep squat, so that you're almost sitting on the floor. Stay in this position, moving gently from side to side (if your mobility allows). Stay tall through the spine with a proud chest, with your arms either straight out next to the insides of your legs, or in a closed fist position in-front of your chest.