This exercise is designed to let students gently cool down at the end of PBT classes. It combines slow, flowing movements with hamstring flexibility exercises, aiding in muscle release and stretch. It is crucial for preventing stiffness after classes and promoting recovery, ensuring students maintain the flexibility and alignment they've been working on in class.

Preparation: Ensure each student has a 3m (10ft) resistance band. Have them place the band under the centre of their right foot, with their foot flexed. Students should lie down with their legs straight and parallel.

Steps:

1. Instruct students to bend both legs into a tabletop position.

2. Guide them to simultaneously stretch their right leg in the band above their head, keeping their hip alignment, as their left leg stretches down to the mat (both feet should remain flexed).

3. Have them pass through the tabletop position with both legs, swapping leg positions and using the band for resistance.

4. This coordinated interchange should be done 6 times in total.

5. After the sixth repetition, they should put their left foot into the band, remove the right foot and repeat on the other side.

Focus: Emphasise the importance of maintaining hip alignment and controlled movements throughout the exercise.