1. Stand near a wall that you can use to reach out and steady yourself if you need to. Get into a fighting stance with arms reaching in front of you, as if you were grabbing an opponent by the back of the head.
2. Slowly draw your arms in and across your chest as you drive your back knee forward, as if you were landing a knee strike to your opponent's head. Hold that position for three seconds. Complete all reps on that side, then switch sides and repeat.