Get into a supine position and push your heels into the footbar with a parallel heel position. Maintain a neutral spine.
All springs.
Up or all the way up
Exhale to extend, inhale to lower.
Mobilise ankle, knee, and hips, and strengthen thigh muscles as well as muscles around the ankles, feet, and knees.
Option to add a ball between the thighs.
Progression: Top level springs.
Regressions: Fewer springs.