This short and effective conditioning sequence focuses on back-body strengthening.
You’ll start with two hamstring and glute practices: hip lifts from a chair, and a sphinx variation where you’ll use a block to cultivate lower-body resistance. After that you’ll do upper-body practices, including tricep dips on a chair.
Near the end, integrate what you’ve done in locust and upward plank pose. Then conclude by lengthening your spine in a chair-and-block-supported forward fold.