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Target Body Part:
Full Body/Integrated

Equipment Needed:
No Equipment

Step 1

Assume a 1/2 kneeling position on the floor with your right leg forward, left leg back, and your torso, right tibia (shinbone) and left upper thigh all vertical and perpendicular to the floor. Position both arms in a sprinter's stance, squeezing the arms to your sides with a 90-degree bend in each elbow, fingers extended, thumbs tucked against your index finger, and wrists in the neutral position (neither flexed or extended).

Step 2

Your left arm should be cocked forward with your fingers tips level with your chin-to-nose area (forming a triangle). Your right arm should be cocked backwards from your shoulder with your finger tips level with your pant pocket (forming another triangle).

Step 3

Depress and retract your scapulae (pull your shoulders down and back) without arching your low back and your head should face forward, aligned with your spine. Maintain this scapulae and head position throughout the movement.

Step 4

Upward Movement: Exhale and explode upwards from your glutes, driving your left knee forward and upward while simultaneously driving your left arm backwards and right arm forward from your shoulders. Maintain the 90-degree bend in your elbows, and keep the arms squeezed against your sides. Dorsi-flex the left ankle (point toes towards your shin bone) during your movement.

Step 5

Continue driving forward until your right leg and hip are fully extended (double extension at both the hip and knee) and torso is vertical to the floor.

Step 6

Lowering Movement: Hold this double-extended position briefly before slowly returning back to your starting position. Repeat with the opposite leg.

Step 7

Exercise Variation: This dynamic movement can be progressed by: (1) Exploding up onto your toes during the "Upward Movement" phase and holding this triple-extended position (ankle, knee and hip extension) briefly or (2) hold a resistance cable or band in the hand that is forward-cocked when you are in your starting position.

As you are learning your technique, perform the movement at a slow, controlled tempo (pace), building towards a more explosive movement as you master the movement technique.