Stepback Flap Plyometrics Instructions
1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Keep your arms relaxed at your sides.
2. Movement Preparation:
- Engage your core muscles to maintain stability.
- Slightly bend your knees to prepare for the movement.
3. Step Back:
- Take a step back with your right foot, planting it firmly on the ground.
- Keep your left foot in place as you lower your body into a slight lunge position.
4. Arm Flap:
- As you step back, lift your arms out to the sides and then upwards, creating a "flap" motion.
- Make sure your arms are slightly bent at the elbows.
5. Return to Start:
- Push through your left foot to return to the starting position.
- Bring your arms back down to your sides as you stand upright.
6. Alternate Legs:
- Repeat the movement by stepping back with your left foot.
- Continue alternating between your right and left foot for a set duration or number of repetitions.
7. Breathing:
- Exhale as you step back and flap your arms.
- Inhale as you return to the starting position.
8. Repetitions:
- Aim for 10-15 repetitions on each leg, adjusting based on your fitness level.
9. Cool Down:
- After completing several sets, do a gentle stretch to relax your muscles.
Safety Tips:
- Ensure you have enough space to perform the movement without obstacles.
- Maintain good posture throughout the exercise to prevent injury.
