Prepare yourself for the race of your life. 
Hitch the leg you aren't having 
pushed at the ankle, like this.
Winkel das Bein, das du nicht dehnen
möchtest, auf diese Weise an.
Coloca el tobillo debajo de 
la rodilla de la otra pierna.
Pose la cheville qui n’est pas poussée
contre l’autre jambe.
Tira su la gamba libera, in questo modo.
Prenda aqui a perna 
que não está segurando.