Bump (Back)

1. Start standing with feet shoulder-width apart

2. Tuck your chin firmly to your chest

3. Sit down as if sitting in a chair behind you

4. Roll backward, distributing impact across your full back

5. Arms slap the mat at 45 degrees at the moment of impact

6. Keep your chin tucked throughout — never let your head hit the mat

7. Exhale on impact to protect your core