Warm ups

Warm-up 1
Low bear crawl should be controlled and primarily quad/ core movement. If advanced, this can be a crawl with sled as well Adding a small 2-5# plate on back can help prioritize keeping hips still

Warm-up 2
For the Cossack squat, find the right variation depending on ability. This might mean holding onto support, elevating foot, or even a lateral step up as a substitute.

Hamstring bridge can be feet on floor, medball etc. and slight bend in knees is fine

Shoulder press can be performed standing or seated with priority on obliques and core/ stability