Body prep
- Squat extensions
- Squat twists
- Dragon squats (30 seconds, 20 seconds, 10 seconds)
- Teacup figure 8 one arm, then both
- Leg lifts in 6 positions - straight forward, out to side, up to back, then again after rotating leg 90 degrees in hip join
- Mezalluna - leg lifted and completing 180 degree circle forwards and then back
- Wrist flexion raise (10x) - Wrists on ground, lift heels of palms keep knuckles down
- Drop stance, butt to ground, internal knee tap, sit on butt, back up
- Diagonal stretch x5 then hold 10 seconds
- Spine circular rotations
- Crawling face down and face up
- Crawling to side
- Improvise switching between different crawling styles traveling across space
Floorwork
Locomotion
- Squat to seated and back up with single arm support