① Stand Tall

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

② Step Back Into the Lunge (2 sec)

• · Long step back — toe down, heel up
• · Drop the back knee toward the floor
• · Front knee tracks over the toes

③ Drive Through

• · Push hard through the front foot
• · Sweep the back leg straight through

④ Knee Up & Balance (1 sec)

• · Drive the knee to hip height and stick it
• · Stand fully tall on the front leg
• · Hips level — no lean to the side
• · Lower back to standing with control