Pretend it's your birthday and you get to make a wish and blow out your candles. Except these are a special kind of candlesticks...

The Set-up
- Stand upright with feet underneath your hips or shoulders, whatever is most comfortable.

🏃‍♂️ The Action
- Sit butt back and down towards the ground.
- Roll backwards, transfering momentum towards the shoulder blades.
- Legs lift up towards the ceiling, feet together, getting as vertical as possible.
- Roll momentum back towards your feet.
- Bend your knees and land feet in squat/shoulder-width stance.
- Stand up as fast as possible.

The Finish
- Stand up fully with shoulders, hips, and feet all in a straight line.

🧢 Coaching Tips! Keep knees out and widen your stance to help get out from the bottom of the squat with ease.


Core Movements

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