POPTOP: 9-Minute Workout

Quick Bodyweight Workout for Mobility

Bent Leg Crunch
This is an incredible core exercise that strengthens your abs while improving posture and mobility. The key is to keep your lower back on the ground as you reach past your head and extend your legs. Challenge your range of motion with each rep and take your time.
Kickout to Table Top
This exercise involves highly functional (useful) movement patterns that require contralateral (opposite) hip and shoulder coordination, side-to-side weight shifting, hip extension, and spinal rotation. If you struggle with this move, your athletic ability will benefit greatly from playful practice between actual workouts. Fitness is largely defined by your ability to transition between lying, kneeling, and standing positions, which this exercise improves.
T Arm Squat
For this variation, the focus is mainly improved mobility. For that reason, keep your feet hip width apart with your toes and knees pointing straight ahead. That will challenge your ankle mobility, while teaching you to control hip rotation in a way that is most useful for walking and running, as well as most other non-weightlifting activities. The "T Arm" position is wonderful for opening your chest, strengthening your upper back, and getting your head into a better position. Make your arms and back perfectly straight. Go deep with your chest up, and make yourself tall after every rep. The benefit from this bodyweight exercise comes from perfect positioning. It's not about speed!