a. Barbell rollout
Supersets: 3  Reps: 10

Kneel on the floor and hold a barbell with your hands placed slightly wider than shoulder-width apart. Start with your shoulders over the barbell and hips over your knees, then slowly roll the bar forwards as far as you can go. Keep your back straight and, without pausing, roll the bar towards you again.

b. Two-point box
Supersets: 3  Reps: 6

Get on your hands and knees with your arms straight. Then simultaneously lift your right arm and left leg off the ground. Hold for five seconds and then lower them. Repeat with the opposite arm and leg. That’s one rep. Repeat five more times.