Using 2 light-moderate sized weights initiate the movement by bending at the hips and swinging both arms back. Using momentum "swing" both arms foward and momentarily "catch" the movement with a forward step. Return and repeat the movement with a seamless swinging action (ie don't try to lift the weights) alternating the stepping foot each time for the designated amount of time. Maintain a long spine and arms straight throughout. Range of motion will be dicated by the "rhythm and timing" of the exercise.

Start in a kneeling position. Reach hands back towards feet opening the chest and push hips up. Reach hands forward and "pop" into a low mobility squat with knees outside arms. Stand up and reverse the movement.

Holding a light to moderate weight in both hands begin by releasing heel and pivoting trail foot to rotate the torso. Quickly change direction, swinging the weight diagonally to approximately shoulder height on the opposite side by rotating the torso and pivoting the other foot. Seemlessly use momentum to change directions again, but swing with the arms at shoulder height. Finish by diagonally swinging down the the start as if you drew a triangle shape with the weight. Seemlessly alternate through the triangle shapes for the specific amount of time. Think "up, over, down...switch, over, down etc"

Assume a floating table top to begin with knees under hips and hands under shoulders, maintaining a long spine. Crawl laterally 3 reps by opening and closing lead hands and toes in a coordinated fashion. Finish the execution by opening up the lead hand and kicking the trail leg through the open space. Reset and repeat in the opposite direction.