Shifting exercise: alternating squat and body extension

Individual work

Turned sideways squat with your arms bent in front of your body (hands at chest height). Alternate between stretching one arm overhead (slightly crosswise, upward hook), stretching your legs at the same time and moving them forwards with each stroke/step (bring the back leg forwards) and then returning to the squat position.

Attention:
Bring your buttocks back, not your knees forwards. Keep your knees behind your toes. Keep your back straight at all times.

Lighten:
Do not lower your buttocks too low (larger angle in the knees), reduce the striking movement.

Harden:
Bend your knees more (smaller angle); hold additional weight (on your arms or in your hands).

2 weight cuffs/weight balls/dumbbells/1 weight waistcoat ► Make the exercise more difficult (additional weight)