Alternating Reach Squat

1. Starting Position:
- Stand with your feet shoulder-width apart.
- Keep your arms relaxed at your sides or place your hands behind your head for added intensity.
- Engage your core muscles to support your back.

2. Squat Down:
- Begin by lowering your body into a squat position.
- Push your hips back as if you are sitting into a chair.
- Keep your chest up and back straight.
- Lower down until your thighs are parallel to the ground or as low as comfortable.

3. Reach:
- From the squat position, extend your right arm overhead while keeping your left arm down.
- Reach up towards the ceiling with your right arm, engaging your upper body.
- Hold the squat and the reach for a moment.

4. Alternate Sides:
- Push through your heels to return to a standing position.
- As you stand, immediately squat down again.
- This time, extend your left arm overhead while keeping your right arm down.
- Reach up towards the ceiling with your left arm.

5. Repeat:
- Continue alternating sides for a set number of repetitions or a specified time.
- Focus on maintaining proper form throughout, keeping your core engaged and your movements controlled.

6. Cooldown:
- Once you've completed your repetitions, stand tall and take deep breaths to recover.
- Stretch your muscles gently to prevent stiffness.

Tips for Beginners:
- Start with a narrow range of motion if you're new to squats or plyometric movements.
- Ensure your knees do not extend past your toes during the squat to protect your joints.
- Keep the movement fluid, transitioning smoothly from squat to reach to maintain momentum and balance.