Tricep Kickback Heel-Tap

1. Starting Position:

   • Stand with your feet shoulder-width apart.

   • Engage your core and maintain a straight posture.

   • Bend your knees slightly and hinge forward at your hips, keeping your back flat.

2. Arm Position:

   • Bend your elbows to 90 degrees and hold your arms close to your body.

   • Your palms should be facing inwards.

3. Movement Phase:

   • Extend your arms backward, straightening them while keeping your elbows close to your body. This is the kickback motion.

   • As you kick back your arms, simultaneously lift your heels off the ground by engaging your calf muscles.

4. Return Phase:

   • Slowly return your arms to the starting position by bending your elbows.

   • Lower your heels back to the ground.

5. Repetition:

   • Perform this movement for 10-15 repetitions.

   • Aim for 2-3 sets with a brief rest (30 seconds to a minute) between sets.

Tips:

• Focus on controlling the movement rather than rushing through it.

• Make sure your elbows remain close to your body throughout the exercise.

• Breathe out as you extend your arms and breathe in as you return to the starting position.