Start with a tight midline, shins perpendicular to the floor, arms straight infront.

Extend the knees, driving through the heels into footbeds, while shoulders and hips move back at the same rate.

Once the knees are fully extend open the hip rapidly until shoulders are behind the hips
Pull handle to just below the sturnum elbows bending toward body

The return is the exact opposite. Arms extend, hips close, legs bend back to set up position.