I use both of drills as part of the dynamic warm up for my wrestling team and coach the importance of being able to handle their own body weight before we can expect to handle opponents body weight in battle.
Tall Kneel to Deep Squat
Transitioning from tall kneel to deep squat
Unassisted is a toe, ankle and hip mobility drill that also tests core strength and the ability to maintain COG.
Deep Squat to Bear Crawl Stance”
Transitioning from deep squat to bear crawl stance without dropping knees to the floor. This one incorporates toe, ankle, hip mobility, core strength, and shoulder stability.
I use the mat as the marker for where I want my hands to land so that knees and hips are 90 degree angle when in bear crawl stance