Kickback Swipe

Equipment Needed: None (optional: ankle weights for added resistance)

Instructions:

1. Starting Position:

   • Stand tall with your feet hip-width apart.

   • Engage your core by pulling your belly button toward your spine.

   • Keep your arms by your sides, relaxed.

2. Movement Setup:

   • Shift your weight onto your left foot.

   • Lift your right knee, bending it so your thigh is parallel to the ground.

   • Cross your right arm over your body at shoulder height, keeping your left arm extended out to the side.

3. Execute the Kickback:

   • As you straighten your right leg, extend your right arm back behind you, squeezing your glutes as you kick your leg back.

   • Keep your foot flexed and your hips square throughout the movement.

4. Return to Starting Position:

   • Bring your right leg and arm back to the starting position.

   • Ensure to maintain your balance on the left leg.

5. Repetition and Switch:

   • Repeat the exercise for 10-15 reps on the right side.

   • Switch to your right leg for support and repeat with the left leg and arm.

6. Breathing:

   • Inhale as you prepare and exhale as you kick back.

   • Maintain a steady breath throughout the exercise.

Tips for Beginners:

• Focus on balance; you may hold onto a wall or a sturdy piece of furniture for support if needed.

• Keep your movements controlled; avoid swinging your limbs.

• Start without weights to master the form, then consider adding resistance gradually.