1) 1/2 kneeling hip flexor stretch: Holding light dumbbells, assume a tall kneeling position, then step one foot forward and shift the pelvis forward for a hip flexor stretch.
2) Shoulder Scaption: Holding the dumbbells at your sides, raise the dumbbells up at a 45% angle with your thumbs up (i.e. leading with your thumbs). Your arms should make a ‘y’ shape.
3) Single Leg Balance Rear Delt Fly: Shift your weight onto your front leg and stand up by driving off that foot and hip. Be sure to keep your ankle, knee, and hip aligned. While maintaining balance, perform the desired amount of rear delt fly reps, then return to your starting position and switch sides.
Option to perform this as a bodyweight-only exercise making for more of a yoga flow feel.