2 movements: Inside and Outside

Inside - Supinate and reach around on the inside.

Outside - Pronate and reach around the outside.

Apply equal force of the legs upwards (should feel hamstrings and glutes) against the hands as they pull down trying to keep the supination/pronation.

The foot carves against the inside of the hand to go from Supination to Pronation or vice-versa.

Keep toes pulled back.

Want to feel warmth, blood flow, and better density in the foot afterwards.

Active raise of the lower back. Notice in the video when I show the “wrong position” with the butt almost on the ground.

‍