TCS ISB (Inchworm+Spiderman+Bootstrap Squat)

Here at TCS, we start every class with ISBs - formerly known as Inchworm+Spiderman+Bootstrap Squats. I got very tired of writing all of that on the whiteboard so I shortened it to ISBs.
In any case, this is a highly effective flow that gets athletes ready for, really, any activity. And, as coaches, this ISB flow provides us with a screening or diagnostic tool that shows us what kind of general limitations our athletes may need assistance with.
So, this is an incredibly valuable tool for coaches and athletes.