Ground to overhead lunges – 6x
Tall plank and pass through – 6x
Repeat 4-5 rounds
Ground to overhead lunges
Lining up your weight in between your feet, send your hips back into a hinge while keeping your back flat, use your legs to lift the weight, keeping it close to your body as you press straight up above your shoulders. Step back into the reverse lunge then back to shoulder width and repeat on the other side. Focus on keeping your core muscles active and careful not to arch your back.
Tall plank with pass through
Placing the weight off to the side, set yourself up in a tall plank, shoulders stacked above the wrists and back straight. Reaching from across and below your chest, pull the weight across from one side to the other alternating arms. Keep your core braced and try not to twist your hips. Just a slight transfer of weight from one arm to the other as you pull the dumbbell across.