Place shins on Grid in a pushup position. Drop onto your forearms, placing your elbows underneath your shoulders. Roll on the Grid as you extend through your shoulder joint taking your shoulders behind your elbows. Flex the shoulder joint as you bring your shoulders back over your elbows. Brace core throughout.
Place Shins on the Grid in a pushup position. While lifting the hips, bend the knees and roll the Grid bringing the knees into your chest. Extend legs back out and repeat.
Begin in a prone position with hands under shoulders. Either on knees or feet but with hip joint completely extended. Brace the core throughout. Bend the elbows, descend chest to the ground and press back up to extended arms. Think about pointing elbows back toward feet.
Begin in a wide stance with right leg bent. Keep bent leg pointing in line with pinky toe. Explode off the right foot while keeping the left leg straight coming as upright as you can. Try to maintain some “hang-time” before right foot lands and you bend back in to the right knee.
Begin by standing on one leg. Keeping chest pressing forward, fold forward at the hips and lift the back leg. Squeeze glute, hamstring and calf to bring yourself back to an upright position. Standing leg maintains a soft knee, not locked. Add a calf raise or a hop after returning to upright position.