① Hook-Lying, Brace

• · On your back, knees bent, feet flat
• · Arms press lightly into the floor
• · Exhale and brace before lifting

② Bridge Up

• · Drive through the heels, squeeze up
• · Straight line from knees to shoulders
• · Hold the height — this is your platform

③ Straighten One Knee (2 sec)

• · Kick the shin long — thighs stay parallel
• · Don't let the free-side hip drop
• · Stance heel keeps driving down
• · Stop if the hamstring cramps or the back pinches

④ Foot Down, Bridge Held

• · Bend the knee and place the foot back
• · Bridge height never changed
• · Lower the hips down with control