Dumbbell Front Raise and Lateral Raise- Start in a tall standing position with good posture and holding a small set of dumbbells.  Raise your arms straight out in front of you until they are about parallel to the floor.  Now lower with control.  Next raise your arms in the same controlled fashion out to the side of you.  Be careful to avoid shrugging the shoulders.  Now lower your arms.  Repeat the movement for a total of 8 repetitions in each direction.

Single Leg Hip Hinge to Split Squat-  Shift your weight into your right foot and hinge through your hips.  Send your left leg back as you simultaneously bring your torso forward.  Engage your right glutes as you pull your torso back up and plant your back toe down on the ground behind you.  Now bend both knees and sink into a split squat.  Press into the floor to come up and repeat the sequence.  Perform 8 repetitions on the right before switching sides.