out left foot on the floor on the left side of the carriage bend your left knee and stay down the whole time with all weight in your left heel holding onto the bar that is in first position all the way to the top.  right foot is all the way to the furthest shoulder head rest, extend your right foot all the way out and pull it all the way in nice and slowly controlling the carriage. your left knee stays down your right leg is extending out and in slowly