1. Starting Position:
- Stand with your feet shoulder-width apart.
- Your toes should point slightly outward.
- Keep your arms relaxed at your sides.
2. Squat Down:
- Bend at your knees and hips to lower your body into a squat.
- Keep your chest lifted and back straight.
- Your knees should track over your toes but not extend past them.
- Aim to get your thighs parallel to the ground or as low as comfortable.
3. Arm Movement:
- As you squat down, raise your arms in front of you with palms facing down, forming a "flap" position.
- Ensure your shoulders are relaxed and away from your ears.
4. Explosive Movement:
- Push through your heels to explode back up to standing.
- As you rise, simultaneously raise your arms overhead with palms facing forward.
5. Reset Position:
- Land softly with your feet hip-width apart as you return to standing.
- Bring your arms back down to the starting position at your sides.
6. Repetition:
- Perform the squat and arm movements for 10-15 repetitions.
- Focus on maintaining proper form with each rep.
- Take deep breaths to ensure you are relaxed and energized throughout the exercise.
7. Cool Down:
- After completing your repetitions, take a moment to stretch your legs and arms to prevent stiffness.
Notes:
- If you're new to this exercise, start without jumping and focus on mastering the squat form first.
- As you become more comfortable, you can increase the speed and explosiveness of the movement.
