Flexibility
Hamstring Stretch 3×0:30 Each Position

Static Shaping
4x 0:40 On/0:40 Off Hollow Hold on Back holding PVC

Keep your lower back on the floor and your shoulder angle open, feet no more than 12 inches off of the floor.

Active Shaping
Inch Worm 2×40′ for form, 0:10 Pause in Hands and Feet Hollow Hold DEMO