Warm-up (5 minute stretch)
Stand on one leg and hold it as long as you can. If this is too easy, add a slight squat motion. Still too easy? Place an object on the floor, several feet in front of you (a book, perhaps), and slowly squat down, and reach out with one arm and touch the object and slowly return to an upright position. Stay on one leg at all times. Repeat on the other leg after a minute or so.
With your back against a wall, and your feet about 2 feet away from the wall, slide down until your knees are at a 90 degree angle. Hold the position as long as you can.
Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower. Alternate arms and legs as an option. Repeat.