① Stand Tall

• · Weight settled into the standing leg
• · Chest tall, eyes on a point ahead
• · One smooth motion: out, tap, up

② Lunge Forward — Knee to 90° (2 sec)

• · Step long — front foot flat, knee to 90°
• · Front knee tracks over the toes
• · Chest stays tall as you land
• · Sharp knee pain = stop, shorten the step

③ Push Back — Knee Up & Hold (2 sec)

• · Push hard off the front foot back up
• · Drive the knee to hip height and stick it
• · Hips level — no lean to the side
• · Lower to the next tap with control