① Tall Kneeling, Ankles Anchored

• · Kneel tall — hips locked out, body one straight line
• · Ankles anchored by a partner or heavy strap
• · Hands up, ready to catch

② Lower — Fight It

• · Fall forward SLOWLY — hamstrings on the brakes
• · Hips stay pushed forward, no folding

③ Catch on the Hands

• · Catch softly on the hands — elbows give a little
• · Body still one line, hips never sag back
• · Push off lightly to help the hamstrings return

④ Pull Back Up

• · Drag the heels down — curl yourself back tall
• · Glutes stay squeezed the whole way