Stepback Air Bike

Stepback Air Bike Plyometrics Instructions

1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Place your hands behind your head, elbows flared out to the sides.

2. Movement Preparation:
- Engage your core muscles to stabilize your body.
- Shift your weight slightly onto your left foot, preparing to step back with your right foot.

3. Step Back:
- Take a step back with your right foot, lowering your body into a lunge position.
- Keep your left knee aligned over your left ankle, and lower your right knee toward the ground but do not let it touch the floor.

4. Air Bike Motion:
- Simultaneously, begin cycling your legs as if you are pedaling a bicycle.
- Move your right knee up towards your chest while your left leg extends back, and then switch legs in a fluid motion.

5. Return to Starting Position:
- After a set number of cycles or repetitions, step back forward into the starting position.
- Reset your stance, ensuring that you are upright again.

6. Breathing:
- Inhale as you prepare to step back.
- Exhale during the cycling/pedaling motion.

7. Repetitions:
- Aim for 10-15 repetitions per side, or perform for about 30 seconds, then switch to the opposite leg.

Tips for Beginners:

- Start slowly to master the balance and coordination.
- Focus on smooth, controlled movements to avoid injury.
- Make sure to warm up before starting this exercise to prepare your muscles.