S&F Rotational Split Squat+5 Peak Contractions

Tutorial

1. 1
   Starting position: Large lunge.
2. 2
   Right foot in front. Make fists.
3. 3
   Pull the left fist into the back of the neck --- the elbow points upwards and the left side of the trunk is stretched.
4. 4
   Roll the right shoulder back down and pull the elbow towards the diagonally opposite half of the buttocks --- the right side of the torso is under tension.
5. 5
   Straighten the left knee and tighten the left buttock.
6. 6
   The upper body is upright.
7. 7
   Execution: Step forward and down into a lunge.
8. 8
   Push your knee as far forward as possible without lifting your heel.
9. 9
   Rock 5 times in the end position and return to the starting position.
10. 10
    Change legs and arms after 10 repetitions.