Assume BASIC position
Slowly slide ___ heel down away from body.
Return to neutral position Repeat on opposite side.
Perform ___ repetitions
Advanced Heel slide
Assume BASIC position.
Bend hips and knees to 90 degrees (knees should be directly above hips).
You should be able to see big toes slightly above knees.
Slowly slide ____ heel down towards bed without letting back arch.
Perform ____ repetitions.