① Stand Tall, Band Under Both Feet

• · Band looped under both feet, held at hip height
• · Stand tall, weight even on both feet

② Drive the Right Knee Up Against the Band

• · Drive the knee up above hip height, slow and controlled
• · Stand tall — don't lean back to help it up

③ Lower & Reset

• · Lower the foot with control, resisting the band

④ Drive the Left Knee Up Against the Band

• · Switch sides — drive the left knee up the same way
• · Slow throughout — the band resists the whole range