Bodyweight Patrick Step

1. Starting Position:
- Stand upright on a flat surface with your feet hip-width apart.
- Keep your shoulders relaxed and your core engaged.

2. Step Forward:
- Shift your weight onto your right leg.
- Take a step forward with your left leg, bending your left knee.
- Lower your left thigh until it is parallel to the floor, keeping your right leg straight.

3. Hold Position:
- Maintain the position with your left knee bent at about a 90-degree angle.
- Keep your back straight and your torso upright.
- Hold this position for a count of 3 to 5 seconds.

4. Return to Starting Position:
- Press through your left foot to return to the standing position.
- Shift your weight back onto both feet.

5. Repeat:
- Alternate legs by stepping forward with your right leg, bending your right knee, and lowering your right thigh parallel to the floor while keeping your left leg straight.
- Hold for 3 to 5 seconds, return to the starting position and repeat.

6. Repetitions:
- Aim for 10-15 repetitions on each leg.
- Perform 2-3 sets, resting for 30 seconds between sets.

Tips:
- Focus on maintaining balance and proper form throughout the movement.
- Avoid leaning forward; keep your chest open and shoulders back.
- Increase the challenge by holding weights or increasing the duration of each hold as you progress.