① Stand Tall on the Step

• · Stand tall on the step, weight on the left leg
• · The tap goes BACKWARD this time

② Reach the Leg Back…

• · Stretch the free leg back off the step
• · Stay tall — the bend comes next

③ Bend & Tap Behind (3–4 sec)

• · Bend the standing knee SLOWLY — 3–4 seconds
• · Shin stays vertical — knee over the ankle
• · Tap the toes, no weight — then press back up
• · Sharp kneecap pain = stop and lower the step

④ Press Tall…

• · Press the standing leg long again
• · Then step the free foot back onto the box