Deep Couch Stretch
4×0:20 Each Pose, Each Leg

Splits are extra credit. Go for them anyway.

Static Shaping
4×0:40 On/0:40 Off Hollow Hold on Hands

Hold as low as possible, if you begin to have trouble with your hands sliding out, enlist the help of a ballerina-

If you’re mean enough (which I am) you’ll gradually slide your feet further and further from the wall so that your partner has to hold their hollow shape lower and lower.

Conditioning
For 4:00, 0:20 Hollow Rocks/0:10 Rest
For 4:00, 0:20 Arch Rocks/0:10 Rest