Frame Squat- Stand tall with your legs hip width apart.  Hold dumbbells in both hands at your side.  Sit back into a squat, framing your right leg with the dumbbells.  Work to keep your weight evenly distributed, your chest open and your spine neutral throughout the whole movement.  Come up tall, shifting the dumbbells to frame your left leg. Perform another squat.  Continue like this for a total of 45 seconds.

Hinge to Transverse Overhead Press- Stand tall with the dumbbells in front of your thighs.  Hinge back at your hips, shaving your legs with the dumbbells. Keep your back flat and core engaged.  Squeeze your buns to drive your hips forward and back to standing.  Curl the dumbbells, bringing them to your shoulders.  From here, pivot to the right and press the dumbbells directly overhead.  Hands will stack directly over your shoulders.  Lower with control and repeat the sequence from the hinge.  Alternate pivoting and pressing to the left and then right for a total of 45 seconds.