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 March One Knee Up (2 sec)

• · Float one knee up — hips stay level
• · Don't let the free-side hip drop
• · Stance heel keeps driving down
• · Stop if the low back cramps or pinches

④ Foot Down, Bridge Held

• · Place the foot back on its spot
• · Bridge height never changed
• · Lower the hips down with control