High kneel punch

The focus of this exercise is on rotational strength, and fluidity of motion through the hips and core.
Start kneeling seated on your ankles holding a weight in each hand. Exhale as you drive your hips up into a high kneeling position, rotating through your hips and core as you punch one hand across your chest at shoulder level. Inhale as you pull the arm back to shoulder level and sit back down on the back of your calves. Exhale and drive the hips forward punching in the opposite direction.
Feel the hips and core work to connect as you change the direction you punch after each hip thrust into a high kneel.