Train the opposite sides to warm up the neuromuscular system 3sets of 10 each leg, and then change

Warm-Up Goals:

Neuromuscular System: Balance. The opposite arm/leg raise will awake this system.
Lower Body: Quadriceps, hip flexors, gluteus
Upper Body: Core stabilization, anterior deltoid, trapezius, rhomboids, teres minor, and teres major
Coordination and Brain: Opposite arm and leg movement, proper postural alignment

Starting from a crossed leg behind, coordinate a lick and a punch(alternate legs)

The Flying squirrel

Neuromuscular System: Body in imbalance, muscular strength through movement,
Lower Body: Calves, soleus, inner adductors gluteus maximus, hamstrings, quadriceps
Upper Body: Core stabilization, posterior, anterior deltoid, pectoralis major, teres minor, trapezius
Coordination and Brain: Timing, squat down first, then finish heels up + upper body movement, proper postural alignment

From a pile squat perorm a shoulder lateral raise your heels at same time

The Owl: shoulder lateral raise

Neuromuscular System: Body in imbalance, muscular strength through movement,
Lower Body: Calves, soleus, gluteus (maximus medius), hamstrings, quadriceps
Upper Body: Core stabilization, posterior, anterior deltoid, trapezius, rhomboids, teres minor
Coordination and Brain: Timing; squat down first, then finish heels up + upper body movement, proper postural alignment

From a lunge position , the back leg coes up in the air at the time you perform a biceps curl(alternate legs)

The Hawk: Biceps Curl Goals:

Neuromuscular System: Body in imbalance, muscular strength through movement,
Lower Body:Calves, soleus, gluteus (maximus medius), hamstrings, quadriceps
Upper Body: Core stabilization, posterior, anterior deltoid, pectoralis major, teres minor, trapezius
Coordination and Brain: Timing; squat down first, then finish heels up + upper body movement, proper postural alignment

Starting from a crossed leg behind,bring the back leg bent at the time your upper body moves slightly to the same side(alternate legs)

The Flamingo

Neuromuscular System: Body in imbalance, muscular strength through movement,
Lower Body:Calves, soleus, gluteus (maximus medius), hamstrings, quadriceps
Upper Body:Core stabilization, posterior, anterior deltoid, trapezius, rhomboids, teres minor
Coordination and Brain: : Timing; squat down first, then finish heels up + upper body movement, proper postural alignment

Lying down, start both legs up,perform a chest press movement at the same time you open our legs slightly.If you are advanced your head moves forward

Upper Body:pectoralis major, Core stabilization, anterior deltoids, latissimus dorsis pectoralis major, teres minor, trapezius
Coordination and Brain: Timing; squat down first, then finish heels up + upper body movement, proper postural alignment.

Lying face down,raise opposite arm and leg .The arm moves vertically at the time you raise the legs slightly.