Split Squat with Overhead Dumbbell Press- Start in a half kneeling position with both of your knees bent to about 90 degrees.  Hold a dumbbell at your shoulder on the same side as your back leg.  As your drive your front foot into the floor and straighten your legs to standing, simultaneously press the dumbbell straight up towards the ceiling.  Rotate your arm so that your palm is  facing forward at top.  With control, bend both knees and lower your back knee down towards the ground as you bring the dumbbell back down towards your shoulder.  Keep your chest up and core engaged through the entire movement.  Repeat 8-10 repetitions before switching to the other side.

T-Stabilizer with Dumbbell-  Set up in a tall plank position with your right hand on your dumbbell.  Maintaining core stiffness, rotate your body into a side plank with your left hand down on the ground.  Open the chest by pulling the dumbbell across the front of your body and reach it towards the ceiling.  Pause for a moment and then return to your starting position.  Switch the dumbbell to your left hand and rotate into a right-arm- down side plank.  Reach your left hand towards the ceiling.  Try to keep the dumbbell close to your body as you raise your arm.  Repeat back and forth for a total of 16-20 repetitions.