① Seated Tall (90°)

• · Sit tall — thighs level, knees at ~90°
• · Feet flat under the knees
• · No hands — the legs do all the work

② Pitch Forward & Rise

• · Nose over the toes, then drive both legs
• · Eyes stay up as you rise

③ March the Knee Up (2 sec)

• · Straight into the march — knee to hip height
• · Balance tall on the standing leg — 2 seconds
• · Don't lean back to help the knee up

④ Foot Down, Stand Tall

• · Set the foot back on its spot, weight even
• · Hips and knees fully long

⑤ Lower with Control

• · Lead with the chest as you lower
• · Settle onto the seat — never plop
• · Next rep, march the other knee