Back Lunge with Overhead Press- Stand tall with your legs hip width apart and a dumbbell in your right hand, arms by your side.  Lunge back with your right leg, bending both knees to about 90 degrees and bringing your right knee to hover just above the ground behind you.  Now straighten both legs and drive the right knee up in front of you.  Simultaneously curl and press the dumbbell to stack it over your right shoulder.  Pause for a moment and challenge your stability in this single leg stance before repeating the entire movement sequence again.

Long Swim Push-Up- Lie on your stomach with a neutral spine.  “Swim” your arms up overhead and back to rest your hands directly under your shoulders at the bottom of a push-up position.  Tuck your toes, brace your core and push the floor away.  Your body should move  as one strong lever.  Try to lead with your hips to avoid snaking your body up.    Lower with control and repeat the swim.   Complete a total of 8 repetitions.