Kneeling Transitions + Double Hip Extensions

Tutorial

1. 1
   Starting position: Heel seat
2. 2
   Execution: Lean back slightly and raise your knees (higher = heavier).
3. 3
   Support yourself with your fingertips or perform freely.
4. 4
   Return to the heel position, stretch your arms forward, then fully extend your hips and then return to the heel position.
5. 5
   Then shift your weight forward and put your toes up.
6. 6
   Shift your weight back again and squat down.
7. 7
   Now rest your right hand on the floor with your fingertips and place your left hand on your right shoulder (then left on the next repetition).
8. 8
   Then push your knees close to the floor, extend your hips and squat down again.
9. 9
   Back to start again.