5-10 reps on each side. Hold for 3-5 seconds at the top of each rep.
2-3 reps of 30 seconds on each side. If you notice your muscles starting to let go, come back out and take a break.
Keeping the glutes/quads engaged and the spine straight is the most important part of this drill.
2 rounds of 5-10 reps, holding 10 seconds at the deepest part of each rep.
October update: do these while holding a block on your thoracic spine. Cues: lift elbows/chest up toward ceiling as you keep pushing feet apart.
Focus on this being one slow, smooth movement (no momentum).
Sit back slightly, and try to feel the legs doing more work than the arms.
October update: Keep hips in line with ankles (not shifting forward towards arms). You'll feel the adductors working more this way.
From your middle split, push up with your hands and arch your head back. This is the default position. You can either stay here, or lift one hand up at a time for more of a challenge.
Rep recommendations: 10 seconds in the default position, followed by lifting one arm for 10 seconds, then the other arm for 10 seconds. This is a total of 30 seconds. Repeat 1-2 times.