This position is high intensity. It is meant to mimic defending against an opponent attack your legs by trying to tackle you to the ground.

1st variation Lower yourself to the ground slowly one foot at a time, get into the Flexao (Push Up position), and get up carefully to your feet using one foot at a time

Hip Hinge
Push Up Position
Get up one leg at a time

2nd variation Hip Hinge and throw your feet backwards, dropping yourself into the Flexao, and immediately springing back toward your feet and standing up straight

As soon as you hit the ground pop up

3rd variation: Hip Hinge, and drop yourself in the upward dog position (research from yoga if unsure), and then spring back to your feet.

When you go down, get into the updog position