Step up onto bench with affected leg.
As you fully straighten your leg, lift your arms holding a weight above your head and fully straighten your elbow.
Return to the starting position
Stand up straight facing a step and holding a weight in your hands.
Bend your elbows so that the weights rest just in front of your shoulders.
Place one leg on the step.
Ensuring your knee travels directly forwards over your toes, step up while simultaneously straightening your arms directly up towards the ceiling.
Fully straighten your knee of the leg that is on the step and both arms while allowing your other leg to hover behind you.
Keep your gaze ahead and your abdominals strong throughout.
Control the movement as you lower back down to the floor.
Repeat this movement.
