Let's do a jumping jack with a front kick.
So, in a jumping jack the action is a the hip and at the shoulder. You want everything to go out together and everything to come in together.
And just watch your knees that they're not collapsing. Keeping the legs open in the jack. Keeping your chest open. Inhaling and exhaling. That's your jumping jack.
And all you want to do to add the front kick is once you land in the center lift the knee up. So you're using your hip flexor, your core. And then you're going to extend out through the leg. And that's when you're going to get the recruitment of your quad muscles.
So, it's really great because you're getting movement in both the frontal plane here in your jack and then the saggital plane as you take the kick.
You could alternate legs. So, one jack. Kick. And then one jack. Kick to the other side. And I recommend going to a bent knee position.
So again, you're taking that jack and then lifting the leg up and extending out through the knee. Jack. Kick. And just make sure when you're doing the kick that you're not leaning too far back and putting a lot of compression into the lumbar. Into the lower back.
So, just maintain a nice tall neutral spine. And then powerful movement. Out through the leg. Inhale. Exhale. Inhale. Exhale.
Great total body move.