Hey, great to have you. Good luck with the program. I noticed your bodyfat measurement was a bit messed up, so I checked it out - you forgot to pick male or female (different calculation for each). Anyways, it makes more sense now (although -28% was a good level :))

I do them laying on my back with my head hanging off the edge of something - like a boxing ring...works just as well flat on the floor. Then just lift until you can't anymore - doesn't usually take that long.