Stepback Flap

Stepback Flap Plyometrics Instructions

1. Starting Position:

   • Stand upright with your feet shoulder-width apart.

   • Keep your arms relaxed at your sides.

2. Movement Preparation:

   • Engage your core muscles to maintain stability.

   • Slightly bend your knees to prepare for the movement.

3. Step Back:

   • Take a step back with your right foot, planting it firmly on the ground.

   • Keep your left foot in place as you lower your body into a slight lunge position.

4. Arm Flap:

   • As you step back, lift your arms out to the sides and then upwards, creating a "flap" motion.

   • Make sure your arms are slightly bent at the elbows.

5. Return to Start:

   • Push through your left foot to return to the starting position.

   • Bring your arms back down to your sides as you stand upright.

6. Alternate Legs:

   • Repeat the movement by stepping back with your left foot.

   • Continue alternating between your right and left foot for a set duration or number of repetitions.

7. Breathing:

   • Exhale as you step back and flap your arms.

   • Inhale as you return to the starting position.

8. Repetitions:

   • Aim for 10-15 repetitions on each leg, adjusting based on your fitness level.

9. Cool Down:

   • After completing several sets, do a gentle stretch to relax your muscles.

Safety Tips:

• Ensure you have enough space to perform the movement without obstacles.

• Maintain good posture throughout the exercise to prevent injury.