Front-Kick Step-Back Arm Raise

Step Back Front Kick with Arm Raise (Plyometric)

Starting Position:

1. Stand upright with your feet shoulder-width apart.

2. Keep your arms relaxed at your sides.

Movement Instructions:

1. Step Back:

   • Take a step back with your right foot, lowering your body into a lunge position.

   • Your left knee should be directly above your left ankle.

   • Keep your right leg straight behind you.

2. Kick:

   • Push off your right foot to return to the standing position.

   • As you come up, lift your right knee towards your chest, engaging your core muscles.

3. Arm Raise:

   • While lifting your knee, simultaneously raise your arms in front of you to shoulder height.

   • Your arms should be straight but relaxed.

4. Repeat:

   • Lower your right leg back down and step back into the lunge position again.

   • Alternate legs after each repetition, performing the same movement with your left leg.

Tips:

• Ensure you keep your back straight and engage your core throughout the movement.

• Start with slow and controlled motions before increasing speed for a plyometric effect.

• As you become more comfortable, you can add a jump when transitioning from the kick back to the standing position for a more advanced plyometric challenge.

Repetitions:

• Perform 10-15 repetitions on each leg, for 2-3 sets.