Come to a “seated in the air” position with arms extended overhead in line with your ears. Keep roughly 2 inches between feet and knees while you hold the position. Keep your chest up and arms fully extended with palms facing each other.
Place Calves on Grid in a seated position with legs extended. Arms extended at your sides, under your shoulders, finger tips pointing toward your feet. Roll on the Grid as you squeeze your glutes and lift your hips. Pull hips back towards your arms, and through your arms if you can.
Begin in a Downward Dog position and lift Right Leg into the air. Bring hips and shoulders forward into a plank position as you bring your knee to either your same elbow, your chest, or your opposite elbow. Return to Downward Dog with Leg in the air.
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.