Lateral Lunge with Contra Load and Overhead Press- Start in a tall standing position with the dumbbell racked at your right shoulder.  Step out with your left leg into a lateral lunge.  Be sure to keep both feet facing straight ahead and your spine straight. Sit into your left hip as you bring the dumbbell down towards your left foot.  Now bring your legs together and return to standing while you simultaneously bring the dumbbell back to your right shoulder.  Perform one overhead press.  Drive the Dumbbell towards the ceiling, stacking it directly over your shoulder.   Squeeze your glutes and keep your core engaged.  Lower with control.  Repeat this sequence for a total of 8 reps on this side.  Then drop your dumbbell and do some skaters before you move on to the other side.

Skaters- This is a fun plyometric movement.  Take a big leap to the left, landing on your left leg.  Sink into your left hip to absorb the landing and let your right leg swing  behind you, crossing your body to the left.  You can touch down with the right leg for balance.  Now explode up, pushing the floor away and leaping to the right.  Channel your inner Olympic Speed Skater and use your power!  Complete 10 to each side or 30 seconds.

Pull Over- Lie down on your back, holding the dumbbell, with your arms extended overhead.  Bring your knees up to bend at 90 degrees and really press your low back into the floor to engage your core.  (Leaving your knees bent and feet planted on the floor is a is a beautiful modification if this bothers your back.) With control and keeping your arms long, pull the dumbbell up and over you until it is in line with your belly button.  Return to overhead. Keep your abs firing and don’t let your low back lift from the floor.  Breathe!  Perform 10 repetitions and then start the whole series again.