Heels should be high and touching, knees wrapping out. Extend legs and bend just before the stopper. Maintain a neutral spine.
All springs.
Up or all the way up.
Exhale to extend, inhale to lower.
Mobilise ankle, knee, and hips. Strengthen muscles around the ankles, feet, and knees, as well as the quadriceps and gluteals.
Option to add a ball between heels.
Progression: Top level springs.
Regressions: Fewer springs.