① Balance on the Block

• · Stance foot on the low block, free leg out front
• · Think heel-raised: weight toward the forefoot
• · Torso tall — it stays upright the whole rep

② Slow Squat Down (3–4 sec)

• · Lower on one leg — 3–4 slow seconds
• · Torso stays UPRIGHT — that loads the tendon
• · Knee travels forward over the toes — that's OK
• · Mild tendon ache is fine; sharp pain = stop