① Stand Tall, Arms Forward

• · Feet hip-width, arms reaching forward
• · Squeeze the glutes — the hips stay LOCKED
• · Hold a doorframe if this is your first time

② Knees Forward, Lean Back (3 sec)

• · Rise onto the toes as the knees drive forward
• · One straight line: knee, hip, shoulder
• · Hips never bend — the quads lower you
• · Sharp knee pain = stop; shorten the lean