Squats & variations
Place the feet just inside mat webbing band with feet turned out (5 to 11). Maintain good thoracic extension and keep the heels down. Knee should track over second toe. Watch for medial rotation of the femur (knees rolling inwards)
There are many squat variations. Experiment with one foot on the mat and the other on the floor. Squat down with both legs, and then when you rise up you lift the leg that is resting on the floor to the side feeling the squeeze through the glutes.
You can also do single leg squats as your participants become stronger and are ready for more advanced exercises.
Take a look at some of the videos on the Instructor membership for other variations – there are many!