① Seated Tall (90°)

• · Sit tall — thighs level, knees at ~90°
• · Weight settled back on the seat
• · Feet flat under the knees

② Pitch Forward — Load Momentum

• · Pitch the chest forward — nose over the toes
• · Reach the arms forward, eyes stay up
• · Let it carry you up — then drive the legs

③ Stand Tall

• · Stand fully — hips and knees long
• · Squeeze the glutes at the top
• · Lower back down with control

④ Lower with Control

• · Lead with the chest as you lower
• · Control the descent to the seat
• · Settle tall — sit upright at 90°