Squat to transverse press – 8 total
Leg drop & push – 6
Repeat 3 -4 rounds
Squat to transverse press
Using a set of dumbbells that you can press safely overhead, start in the squat position, feet about shoulder width apart and with the weights at your shoulders. Start out with the squat making sure that you keep the weights at your shoulders and chest up so that you are not being pulled forward. As you rise out of the squat, use that momentum from your legs as you come into the standing position. Pivot to the right keeping both legs straight and with your left toes down and heel up. Press both of the dumbbells up so that they are stacked above your shoulders and rib cage pulled down. Lowering the weights back down, and into the squat, repeat on both sides.
Leg drop & push
Lying on your back, place your hands at the small of your back for support. Extending the legs straight up, lower them only as far as you can without allowing your lower back to arch. Keep your core muscles engaged and head is back with the neck relaxed. As you pull the legs up, you can add an extension at the top, lifting up slightly through the hips for additional core work.