Surrenders: Start on both knees with hands behind your head. Bring one foot forward and stand up as you carefully swing your knee up and then hinge forward, extending the leg behind you. Make sure to keep your back straight and inline with your extending leg.

Toe Touch Jacks: With your feet together squat down and touch your toes – making sure to keep your weight on your heels, ‘sitting’ back. Then jump up into a jack. Land back into the low squat. Make sure to squat and not just bend forward. Keep the chest as open as possible, shoulders high.