Tricep Kickback Heel-Tap

1. Starting Position:
- Stand with your feet shoulder-width apart.
- Engage your core and maintain a straight posture.
- Bend your knees slightly and hinge forward at your hips, keeping your back flat.

2. Arm Position:
- Bend your elbows to 90 degrees and hold your arms close to your body.
- Your palms should be facing inwards.

3. Movement Phase:
- Extend your arms backward, straightening them while keeping your elbows close to your body. This is the kickback motion.
- As you kick back your arms, simultaneously lift your heels off the ground by engaging your calf muscles.

4. Return Phase:
- Slowly return your arms to the starting position by bending your elbows.
- Lower your heels back to the ground.

5. Repetition:
- Perform this movement for 10-15 repetitions.
- Aim for 2-3 sets with a brief rest (30 seconds to a minute) between sets.

Tips:
- Focus on controlling the movement rather than rushing through it.
- Make sure your elbows remain close to your body throughout the exercise.
- Breathe out as you extend your arms and breathe in as you return to the starting position.