- From a standing position, place feet hip width apart with tubing under the middle (arch) of both feet and one handle of the tubing in each hand.
- Bend knees to an approximate quarter squat position and trunk to an approximate 60° angle from the standing (vertical position.
- Cross the handles of the tubing so the right handle is in the left hand and vise versa.
- Align body in ideal posture for this position (head, shoulders, low back, abdomen, hips, knees, ankles and feet).
How to Do:
- Activate and maintain the abdomen by drawing the belly button inwards.
- Move the shoulder blades back and down as if performing a bent-over row and maintain this position.
- Lift one foot and take a side step.
- Repeat for 30 seconds in one direction, and then switch directions emphasizing the other leg for 30 seconds.
- Avoid rocking the upper torso over the 'push-off' hip. There should be no extra trunk motion.
- Avoid buckling at the knees and ankles or excessive internal rotation of the 'push-off' knee and ankle. If this occurs and persists, the load may be too challenging. Use light resistance!
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