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BREAK DOWN: From refs position or also defined as hips over knees, shoulders over wrists the athlete (in these examples shooting with their right leg first) contracts their left calve and lower left hamstring while engaging their left glute hinge to make a support structure for the right leg. They seal up the top of their right calve to the bottom of their left hamstring while their right knee remains on the ground. Once sealed they may raise their left knee 1/4 to 1/2 inch by contracting back w
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