Arm Circles with Cocky Walk

Target Muscles: 
Shoulders
Calves
Rotators
Proper Technique: 

Perform full circular rotations at the shoulder, keeping the arms straight, while performing rapid dorsi-flexion (heels are off the floor) at the ankle with each step. Perform forward swings one half the distance and backwards swings for the second half. Movement occurs in the sagittal (forward/backward movement) plane.

Improper Technique: 

Failure to perform full circular rotations with the arms. The arms should be brought behind the body as far as flexibility allows.

Positions: 
Initiate arm rotation and leg movement
Progress arm rotation and leg movement (1)
Progress arm rotation and leg movement (2)
Perform rapid dorsi-flexion (heels are off floor) at the ankle with each step
Common Errors: 

Swinging of the arms with excessive force or velocity.