Side-Step Backkick

Positioning:

1. Stand upright with your feet shoulder-width apart.

2. Place your hands on your hips for balance.

3. Keep your back straight and shoulders relaxed.

Movement 1. Backkick:

• Shift your weight onto your right leg.

• Lift your left leg straight behind you, squeezing your glute as you kick back. Try to keep your torso upright.

• Hold for a moment at the top of the movement.

2. Return:

   • Lower your left leg back to the starting position.

3. Side Step:

   • With your weight still on your right leg, step your left foot to the side and lower into a slight squat.

   • Make sure your left knee does not go past your toes; keep your knee directly above your ankle.

   4. Return to Starting Position:

   • Push off with your left leg and return to the starting position.

4. Repeat:

   • Perform the backkick with your left leg, then step to the side with your right leg.

   • Continue alternating sides for the desired number of repetitions (typically 10-15 per side).

Tips:

• Maintain a controlled motion to prevent injury.

• Focus on using your core muscles to stabilize your body during the movements.

• Keep your movements dynamic and rhythmic to maximize the plyometric benefits.