Perform five rounds of the following three movements, no rest between rounds. You can use this complex as a warm-up/movement prep before a workout or as a recovery and decompression work set.
Ankle Sits – Actively press the back of your foot into the ground for 20 seconds with your shoulders aligned right over your hips. After 20 seconds, get onto the toes and drive your heel up towards your butt. Again, after staying active for 20 seconds (pressing into the ground) go back to sitting on the back of your feet for 20 seconds. Repeat for 3 rounds before moving into the next movement.
Shin Box Tripod Extension – Begin on your behind and allow the hips to fold from side to side. Do 5 tripods on each side before moving on to the next exercise.
Lateral Hip Circles – Keeping your spine long throughout the movement, perform 10 controlled circles in each direction for each leg before moving into your next round. You can use a side wall to stay upright but don't allow your planted leg to be passive.