Double Knee Thrust and Swipe

Instructions

1. Stand in an athletic stance with arms extended to one side.
2. Drive both knees up toward your chest while sweeping your arms down and across to the opposite side.
3. Land softly and immediately reset the arms to the starting position.
4. Alternate the direction of the swipe each rep or perform a set before switching.
5. Keep the core braced and the movement explosive but controlled.