Flat Water Pump technique and comparison of GoFoil Maliko 280 vs GL 240

About 9 months ago I started SUP foiling and wing foiling with the Go Foil Maliko 280, 200 & IWA, and have recently upgraded to the GL 240 & 180. During the COVID lockdown I set myself a target to get to as high a standard as possible at flat water pumping. The process continues, but progress has definitely been made!
There are loads of videos on YouTube showing people flat water pumping, but very few that include a detailed explanation of the technique, at least none that I have found, and also none that I can find that compares the differences in technique between the HA and LA wings.
I'm no expert by a LONG way, but I hope that what I have put together could be useful for anyone who is starting to get to grips with flat water pumping, AND anyone interested to hear a comparison between the Maliko 280 and the GL 240 from someone who is an average user, i.e. a million miles away from the level of the sponsored riders.
This video includes an in-depth explanation and comparison for the Malkio 280 (LA) and the GL 240 (HA) foils on flat water pumping technique (my personal opinions as an amateur only), a few suggestions for foil specific fitness training, finishing with a few brief video clips with a voiceover to illustrate the main points I make about technique.
I realise that foils from different brands will have different styles therefore there will be differences in pump techniques, but I would have thought the differences I've identified between HA vs LA wings will mostly be applicable to any brand.
*COMMENTS WELCOME* If you think I'm wrong on any points please let me know, also, if you have any suggestions for anything you think could help, I'd love to hear them.
BTW my location is Muscat, Oman.