① Band Behind the Knees

• · Heavy band behind both knees, anchored ahead
• · Lean back into the band — it holds you
• · Feet hip-width, weight mid-foot

② Sit Straight Down (3 sec)

• · Sit straight down — trunk stays tall
• · Shins stay near vertical against the band
• · Load the front of the thighs, slow tempo
• · Mild tendon ache OK — sharp pain is not