- Take a slow, lateral step to the right.
- Extend the left knee, and drive your weight into your right side.
- Flex your knee and lower your body.
- Push back to the starting position.
- Tense your glutes and raise your hips towards the ceiling.
- Once you are at the highest point you can manage, hold the position for a few seconds, and then slowly return to the starting position.
- Push your hips up, so that your butt is elevated and your back straight.
- Lie down with one knee bent and and one with a slight bend.
- Stand with your feet wide and toes pointed slightly outward.
- Shift toward one side, bending that knee while straightening the opposite leg.
- Keep your chest raised and working foot flat as you descend.
- Push through the bent leg to return, then alternate sides.
- Stand tall on platform and cross free leg diagonally behind you.
- Lower body by bending standing knee, keeping hips square.
- Drive through standing heel to return upright with control.
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