A) Tempo Cossack Squat
5 x 5/side @ 5210 tempo; rest 1:00

5 seconds down
2 seconds in the bottom holding
1 second to come up
0 seconds resting at the top

B) Tempo Tippy Toe Squat
3 x 6-8 @ 5210; rest 1:00

C) Lunge into Heel Kick
3 x 10-15/side; rest 1-2mins

D) Deadbugs
3 x 5/side

Here's a more colourful version of that heel kick exercise