Instructions
Standing
Select the right knee as your lead leg. Hop twice on your left foot and drive your right knee forward and upward. Make sure the knee is bent at close to a 90° angle. Next, hop on the right foot and immediately swing the left knee backward behind the body, with the knee again bent at close to a 90° angle. Repeat the hopping sequence with the right knee rocking upward and forward, then the left knee rocking downward and back. Switch your lead leg to the left and repeat the sequence.
Key Phrase: “Right knee up/forward, left knee down/back.”
Seated
Start by sitting with feet together and safely planted on the ground. Back is straight and knees directly above your ankles. While keeping your head up and a straight back, lean forward and back rocking the upper body back and forth.