Bodyweight Patrick Step

1. Starting Position:

   • Stand upright on a flat surface with your feet hip-width apart.

   • Keep your shoulders relaxed and your core engaged.

2. Step Forward:

   • Shift your weight onto your right leg.

   • Take a step forward with your left leg, bending your left knee.

   • Lower your left thigh until it is parallel to the floor, keeping your right leg straight.

3. Hold Position:

   • Maintain the position with your left knee bent at about a 90-degree angle.

   • Keep your back straight and your torso upright.

   • Hold this position for a count of 3 to 5 seconds.

4. Return to Starting Position:

   • Press through your left foot to return to the standing position.

   • Shift your weight back onto both feet.

5. Repeat:

   • Alternate legs by stepping forward with your right leg, bending your right knee, and lowering your right thigh parallel to the floor while keeping your left leg straight.

   • Hold for 3 to 5 seconds, return to the starting position and repeat.

6. Repetitions:

   • Aim for 10-15 repetitions on each leg.

   • Perform 2-3 sets, resting for 30 seconds between sets.

Tips:

• Focus on maintaining balance and proper form throughout the movement.

• Avoid leaning forward; keep your chest open and shoulders back.

• Increase the challenge by holding weights or increasing the duration of each hold as you progress.