Front-Kick Step-Back Arm Raise

Step Back Front Kick with Arm Raise (Plyometric)

Starting Position:
1. Stand upright with your feet shoulder-width apart.
2. Keep your arms relaxed at your sides.

Movement Instructions:

1. Step Back:
- Take a step back with your right foot, lowering your body into a lunge position.
- Your left knee should be directly above your left ankle.
- Keep your right leg straight behind you.

2. Kick:
- Push off your right foot to return to the standing position.
- As you come up, lift your right knee towards your chest, engaging your core muscles.

3. Arm Raise:
- While lifting your knee, simultaneously raise your arms in front of you to shoulder height.
- Your arms should be straight but relaxed.

4. Repeat:
- Lower your right leg back down and step back into the lunge position again.
- Alternate legs after each repetition, performing the same movement with your left leg.

Tips:
- Ensure you keep your back straight and engage your core throughout the movement.
- Start with slow and controlled motions before increasing speed for a plyometric effect.
- As you become more comfortable, you can add a jump when transitioning from the kick back to the standing position for a more advanced plyometric challenge.

Repetitions:
- Perform 10-15 repetitions on each leg, for 2-3 sets.