Core Exercise: Box Step

Instructions: 1. Place four markers/dots in a square on the floor. 2. Stand on the two dots at the back and step forwards and backwards – right, left, right, left. 3. As you step forward with the right leg PUSH both hands directly forward at the shoulders. 4. As you step back with the right leg PULL your arms back to your chest. 5. Switch the lead leg to left and repeat the push/pull with the arms on each step you take as you move forward and back. Notes: Have a chair or wall nearby for support. Get the legs and weight shift timing right before you introduce the arms. Step at one step per second or slower and focus on effortful stepping and powerful push/pull with the arms. To progress, increase the ‘unit’ to – right, left, right, tap, left, right, left, right.