1… Set up on your forearms. Elbows under shoulders, knees under hips, palms flat.
2… Create upper body tension by trying to rip the floor under your hands.
3… Begin by bringing your knee towards your elbow. Next, bring the knee and ankle out to the side.
4… When you can’t go any further, twist your heel towards the ceiling until your knee is in-line with your body. Then back to the floor.
5… Do three in this direction, then three in the other direction by reversing the steps.
A very important part of this or any CARs exercise, is keeping everything as still as possible while you move. In this case, keep your whole body motionless while the leg moves. This makes sure you’re getting authentic range of motion coming from the hip, with no compensation from lower back or torso.