Have participants face into a substantial object they can hold onto, i.e., a bike, cabinet, etc. Have them pull navel to spine, lift ribcage and put weight on the right foot.
Right knee is soft, bend left leg to a right angle.
Have them single it out again for 8. Do THIS 8X. Single out for 4, have them hold it down on the 4th one and take the bent leg back and down, hands to waist and repeat above sets and reps with free-standing, stationary lunges. Switch for same same thing on the other side.