Stepback Front Skater Raise

Front Raise Skater Step Back (Plyometrics)

Positioning:

1. Starting Position: Stand with your feet shoulder-width apart.
2. Arms: If using weights, hold a dumbbell in each hand, letting your arms hang by your sides. If not using weights, keep your arms relaxed at your sides.

Movement:

1. Step Back: Shift your weight onto your right foot and step back with your left foot, positioning it diagonally behind you. Make sure your right knee is slightly bent and your left leg is straight.
2. Front Raise: As you step back, raise your arms in front of you. Keep your elbows slightly bent and lift the weights (or your arms) until they are at shoulder height. Your palms should face down.
3. Return to Start: Lower your arms back to the starting position as you bring your left foot back to the starting position next to your right foot.
4. Repeat: Alternate the side you step back with, first using your right foot, then your left foot. Continue this for 10-15 repetitions on each side.

Tips:

- Maintain good posture throughout the movement: keep your chest up, shoulders back, and core engaged.
- If using weights, choose a light weight to start to ensure proper form.
- Focus on smooth, controlled movements to maximize muscle engagement and prevent injury.