How to do a Sunken Squat:
Stand with your feet wider than shoulder width apart. Lift your arms up and squat down until your thighs are parallel with the floor. Squat up while focusing on trying to use your glutes to do it.
Muscle group worked:
Target Repetitions for Muscle Growth: 6-8
Target Repetitions for Muscle Tone/Endurance: 8-12
Why a Sunken Squat works:
Sunken Squat works very well because of the position of your legs. By having your feet out wide your inner muscles (adductors) are elongated. When you squat (or do any exercise) when muscles are elongated, it tears muscle tissue. This is what you want to develop rock hard leg muscles.
Really try to focus on using your glutes to come back up. This will help recruit more muscle fibers in your butt and make the exercise more effective. Try not to let your knees come over your toes. This will help prevent injury to your knees.
Important!: Breath in as your lower your body down. Breath out as you squat back up.
Disclaimer: Talk to your primary care physician before beginning any exercise regimen.
I think your exercises are great, but in general the names suck! For example the bouncy spring pushup is more comenly known as, and is called, aclapping push up