① Heels on the Step Edge

• · Heels on the step edge, forefeet hanging off
• · Hold a wall or rail for balance

② Pull the Toes Up (1 sec)

• · Pull both forefeet up toward the shins
• · The way up is the easy part

③ Lower the Toes Slowly (3–4 sec)

• · Let the toes sink BELOW the step edge
• · Count four full seconds on the way down
• · Heels stay heavy on the edge — they carry you
• · Stop if the shin gives sharp pain