Starting in quadruped, tuck the toes and hover the knees to bear. working leg donkey kicks (R), extends, and bends, before stepping forward. Lifting up to a standing position with the working foot in front, lunge, coming back up to hinge forward with a straight back. Lower back down to quadruped.
Starting in quadruped working leg-hydrant once to hydrant kick extension to corner of mat. Rainbow forward twice. Rainbow back once over supporting leg kicks to corner to restart.
Starting on non working side hip, elevated clamshell. Extend the working (top) leg, lower the hip down and pull the knee towards the body. Kick back out, kick leg forward and tap the toes. Drop the working foot behind, kick out & tap the non working foot.
Starting side lying on the non working hip, hand is behind the head bring the working leg (R) to elbow and extend x2
Bend the knee drop the working foot to the floor. Non working knee lifts from the floor taps elbow x2. Kick the working leg out rotate chest to floor, bring knee to 90° in front of chest x 2. Plant hands behind body, kick non working leg out in tabletop.
Starting in quadruped forearm of the nonworking side on the mat, hydrant the working leg, side kick, keep the leg extended drop the foot all the way to the floor & lifting coming up to a reach, glutes sit back towards the heels, planting the hands back onto the mat. Working leg rainbows over and taps the opposite side before coming back underneath the hips
