① Stand Tall

• · Stand tall, feet hip-width apart
• · Clear space in front of you
• · A counter within reach, just in case

② Lean Forward — Let It Tip

• · Lean forward from the ankles, body in one line
• · Go just past comfortable — feel the tip

③ Quick Step — Catch It

• · Step FAST — land the heel out in front
• · Let the knees give a little on the catch
• · Stop on any sharp knee or hip pain

④ Push Back to Tall

• · Push through the front foot back to standing
• · Slow and controlled — the recovery is the rep

⑤ Lean Again

• · Same forward tip — other foot ready

⑥ Quick Step — Other Foot

• · Quick step with the other foot — heel first
• · Catch, settle, then push back tall