Gym, core
From a high plank, drive your knees to your chest one at a time, hips staying low.
Beta: we're less sure how well one camera can judge this move, so treat the scores as a rough guide.
Phone at hip height, about 3 metres away, filming you from the side.
Your whole body, head to feet, needs to be in the picture. The coach will remind you if it can't see you.
Knee to your chest
Your knees stayed back. Drive each one right up towards your chest.
Stay in a plank
You came up out of the plank. Keep your shoulders over your hands.
Keep your hips down
Your hips shot up. Keep them level with your shoulders.