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 on BOTH Feet

• · Drive through both heels, squeeze up
• · Straight line from knees to shoulders
• · Two legs up — one leg down

③ Float One Leg Long

• · Reach one leg long, in line with the body
• · Hips stay square — don't let one side drop
• · All the weight is now on the stance heel

④ Lower SLOWLY on One Leg (4–5 sec)

• · Pay the hips down over 4–5 slow counts
• · The free leg stays long and still
• · Don't let the pelvis crash at the end
• · Stop if the low back or hamstring pinches sharply