① Shoulders on the Bench, Hips Low

• · Shoulder blades rest on the bench edge
• · Feet flat, heels under the knees
• · Chin tucked — ribs down

② Thrust to a Tabletop

• · Drive through the heels — hips to table height
• · Squeeze the glutes hard — this is your platform
• · Ribs stay down, don't arch the back

③ March the Left Foot Up

• · Float one knee up over the hip
• · Hips stay LEVEL — no dip, no twist
• · Stance heel keeps driving down

④ Foot Back on Its Spot

• · Place the foot back exactly where it was
• · Height never changed — re-squeeze

⑤ March the Right Foot Up

• · Now the other knee floats up
• · Pelvis level — imagine a tray of water
• · Lower the hips with control at the end
• · Stop if the low back cramps or pinches