Back straight. Large step forward. The knee in front does not go past the toes. The knee behind touches the ground behind the hips. Hands on hips. Back straight, legs locked.

Chest to the ground. Hand behind the back. Body ligned up from shoulders to the knees. Arms completely traight.

Jump with feet together. The knees come up above the hips.

Back straight. Long step behind. The knee in front does go past the toes. The knee behind touches the ground behind the hips. Push off the thighs with hands. Knees locked, back straight.