Hi Caro, so glad you are back!
1. Think about rotating your hips more towards the ground, before removing the top leg to hook the knee.
2. It is a controlled slide, but with enough practice and control it can be a drop! Let go slightly/simultaneously with each hand and the foot on the pole.
3. Think about making it into a larger windshield wiper moment. Extend the legs straight side and then up, then hook.
Let us know how it goes, great work!