① Seated Tall, One Leg Long

• · Sit tall — free leg long out front, heel off the floor
• · Stance foot flat under the knee
• · All the push comes from ONE leg

② Pitch Forward & Drive Up

• · Nose over the toes — reach the arms forward
• · Drive hard through the whole stance foot
• · Free leg stays off the floor

③ Stand Tall on One Leg

• · Stand fully — hip and knee long
• · Pelvis level, no lean to the stance side
• · Now lower back with 3–4 sec of control

④ Sit Back with Control

• · Hips reach BACK for the seat
• · Lower slowly — don't drop the last inch
• · Settle tall, leg still off the floor