- Start with a wide stance.
- Shuffle sideways for a specified distance while maintaining a quarter squat position.
- Stand feet shoulder-width, knees slightly bent, arms behind you, eyes forward.
- Swing arms backward, squat deeply, loading legs for explosive power.
- Swing arms, explode forward, extend legs mid-air, land softly on both feet.
- Stand feet shoulder-width, knees slightly bent, arms behind you, eyes forward.
- Swing arms backward, squat deeply, loading legs for explosive power.
- Swing arms, explode forward, extend legs mid-air, land softly on both feet.
- Shuffle back to the starting position.
- Sit on seat, feet strapped in, grip handle with arms extended.
- Push with legs, lean back slightly, pull handle to lower ribs.
- Extend arms, lean forward from hips, bend knees to return to start.
