Begin by interlacing hands together (clasping at the thumbs). Bring rear leg up (leading with front of knee) thrusting hips forward and at the same time bringing clasped hands into your chest. Keep your chin down and your elbows in.
Knee-Up with right leg back 10X
Knee-Up with left leg back 10X
Knee-Up with right leg 1X bring feet together
Knee-Up with left leg 1X bring feet together
Repeat 3,4 (30X)
Supplement this exercise with front push kicks 15X
When doing this move picture your opponents intercoastal organs
focus on keeping the front of your knee the lead not the top of your knee.