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Pulse up to bring your toes forward, and continue to alternate foot positioning as you pulse. With a flexed foot, squeeze your glutes and raise your right heel toward the ceiling as high as you can. Pause, then lower until your butt hovers right above the floor, and repeat without touching the ground to complete one rep. Keeping your knees over your ankles and chest high, bend your knees until your thighs are parallel to the ground. Then repeat the sequence up to three times to seriously feel the burn. Return to starting position to complete the rep. Pulse up a few inches as you turn your toes 45 degrees outward and sink your hips back into a low squat. Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders.

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