Single-Leg Wall Pull-Down to Hip Lock

Facing the wall, pull yourself down dynamically, drive one knee up into an explosive hip-lock posture with toes dorsiflexed, and hold for a strict 1-second pause at the top. Key points: - Hold a strict 1-second pause ('one Mississippi') at peak knee drive - Keep the toe of the raised leg actively pulled up (dorsiflexed) to attack the ground - Maintain upright postural alignment against the wall Common mistakes: Dropping the raised foot immediately without pausing at the top.