Floor Stepback Tap Diagonal Reach

Stepback Floor Tap Diagonal Reach (Plyometric Exercise)

Positioning:
1. Stand upright with your feet hip-width apart and your arms bent at the elbows, hands positioned in front of your chest.
2. Engage your core to stabilize your body.

Movement Instructions:
1. Step Back: Take a big step back with your right foot, lowering your body into a lunge position. Your back knee should hover just above the ground, and your front knee should be aligned with your ankle.
2. Tap the Floor: While in the lunge position, reach down with your left hand to tap the floor beside your left foot. Keep your back straight and avoid rounding your spine.
3. Diagonal Reach: From the floor tap position, engage your core and rise back up, extending your left arm diagonally upwards towards your right side as you come back to standing.
4. Return to Start: Step your right foot forward to return to the starting position.
5. Alternative Side: Repeat the movement by stepping back with your left foot and perform the same actions on the opposite side.

Tips for Beginners:
- Start slowly to ensure proper form before increasing speed.
- Focus on maintaining balance throughout the exercise.
- Keep your core engaged to support your movements.
- If you're finding it hard to reach to the floor, you can bend your knees slightly or place a block on the floor to tap.

Repetitions: Aim for 10-15 repetitions on each side, and perform 2-3 sets as you gain strength and confidence.