https://youtube.com/shorts/B_DsgV9lZDg?si=3KlbHPyYppPtJXc9

1. In an elevated position, place your heels on the floor (90° angle in the hip)
2. If possible initiate the movement form the pelvis rocking forward while the spine

remains in a neutral position

1. See if you can shift your center of mass to the front side of the ischium.
2. Increase difficulty by changing the leverage

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Alternatives

Pancake progressions

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