Half Kneeling Halo to Surrender- Set up in a half kneeling position with your right knee down and your left foot planted firmly on the ground in front of you.  Really own this position; dig your right toes into the ground, engage your glutei and brace your core.  Begin with the dumbbell in front of you.  Lift your arms and “halo” the dumbbell around your head in one direction, and then in the other.  Challenge the range of motion in your shoulders and stabilize through your core.  Now, with the dumbbell back in front of you, engage the muscles of your left leg to stand.  Swing your right leg through to drive your right knee up in front of you.  Pause for just a moment in this standing position and lower with control.  Repeat this for a total of 8 repetitions.

Alternating Back Lunge with Dumbbell Sweep-  Begin standing with both feet together and the dumbbell overhead.  Lunge back with your left leg as you simultaneously sweep the dumbbell down over your right bent leg.  Return to standing, bringing the dumbbell back overhead.  Repeat on the other side.  Keep your arms long, core engaged and torso tall as you continue alternating sides for a total of 16 lunge/sweep.