Instructions
Standing
Start in a high lunge position with left foot forward, knee bent over toes, and right leg back. Right arm forward at a 90 degree angle at shoulder height with left arm back, also at a 90 degree angle (e.g., in a running start position). Push through the left heel as you drive the right knee up, simultaneously alternating opposite arms, still at 90 degrees.
Repeat movement sequence with alternate feet and arm movements.
Seated
Start by sitting with feet together and safely planted on the ground. Lean forward slightly with back straight and knees directly above the ankles. Lift right knee up, while extending left arm up to shoulder height with elbow bent at 90 degrees. Lower the right knee as you swing the left arm back, still at 90 degrees.
Repeat movement sequence with alternate feet and arm movements.