Back Lunge to Curtsy- 10x each side
Supine Grip Bent Row- 10-15x
Back Lunge to Curtsy- Stand tall with dumbbells loaded at your shoulders. Lunge straight back with your right leg. Bend both knees to 90 degrees. Now pull your right leg over and behind your left leg. Sit back into your left hip for a curtsy. Return to standing, giving your glutes a good squeeze at the top. Continue this move on the right for 30 seconds and repeat on the left.
Supine Grip Bent Row- Hinge over about 45 degrees. Really sit back into your hips and engage your core. Keep your back flat. Hold the dumbbells with your palms facing up and your arms extended. Now row. Pull the dumbbells back, leading with your elbows. Retract your shoulder blades and pull the dumbbells up towards the side of your ribcage. Straighten your arms to release. Execute 10-15 reps. Adjust the amount based on the dumbbell weight and your ability to maintain good form throughout the exercise.