Thanks for the advice Nick. I got my car over the pit this afternoon, jacked up both sides near the rear, and levered the rear sub frame mounts about. They really did not move much, not at all sideways, not much up and down. I have seen them move further in MOT tests, but not on this car.
Haynes jacks up and supports the entire rear of the car, removes wheels and front mount support plates, then lowers the sub frame a bit, pops the bolt in the top of the mount, and pulls it down with the puller. You and Feeutso do them one at a time, prying the mounting out from below. I cannot see how I could use my pit with the Haynes method, but I could with yours. From the way you describe it, it can be done. But you're the man who can change rear wheel bearings, which also sounds daunting!