Side Step Row (Plyometrics)
1. Starting Position:
- Stand tall with your feet shoulder-width apart.
- Your arms should be bent at the elbows and positioned in front of you at about chest height, hands facing forward.
2. Preparation:
- Engage your core muscles to maintain stability.
- Keep a slight bend in your knees for better balance.
3. Movement:
- Step your right foot to the side while shifting your weight onto that foot.
- As you step right, pull your arms back as if you are performing a rowing motion—elbows should move back and in towards your sides.
- Return to the starting position by stepping back to the center and bringing your arms forward.
4. Repetition:
- Repeat the side step and rowing motion to the right for 5-10 repetitions.
- Switch to the left side by stepping your left foot to the side and pulling your arms back.
- Repeat on the left side for 5-10 repetitions.
5. Breathing:
- Inhale as you step out and row.
- Exhale as you return to the starting position.
6. Tips:
- Keep your movements smooth and controlled.
- Ensure your knees do not extend past your toes when stepping to the side.
- Focus on using your back muscles when pulling your arms back to maximize the benefit of the exercise.
7. Cool Down:
- After completing the exercise, stretch your arms and legs to prevent stiffness.
