Arm Leg Lift to Split-Squat

1. Begin in a standing position with your feet hip-width apart and arms by your sides.

2. Shift your weight to one foot as you bend forward at the waist, lifting the opposite leg behind you. At the same time, extend your arms straight in front of you. Your body should form a straight line from your fingertips to your lifted heel, resembling a "T" shape. This is the Arm Leg Lift.

3. Hold the position briefly to maintain balance and engage your core muscles.

4. Slowly lower your lifted leg and step it back into a lunge position while simultaneously returning upright. As you come up, bring your arms back to the starting position, or keep them extended for more challenge.

5. Lower your hips down and bend both knees to lower into a split squat position. Make sure your front knee stays above your ankle and does not extend past your toes. Your back knee should hover just above the floor.

6. Press through the heel of your front foot to rise back up, bringing the rear leg forward to return to the starting position.

7. Repeat the movement for the desired number of repetitions before switching sides.

Remember to perform the exercise in a controlled manner, especially as you transition between the Arm Leg Lift and the Split Squat to maintain balance and stability. It may be helpful to focus on a fixed point in front of you during the movement to help with balance.

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