Cuban Press to Back Lunge-  Start in a tall standing position with your legs hip width apart.  Hold a body bar or set of light dumbbells with an overhand grip slightly wider than your legs.  Begin the movement with an upright row until your elbows are in line with your shoulders.  Now externally rotate while also maintaining the 90 degree bend in your elbows.  Your palms should now be facing forward and your arms will frame your face.  Complete the sequence by pressing overhead.  With arms overhead, complete one back lunge.  Now repeat the movements in reverse, lowering the bar with control.  Complete a total of 10 repetitions.

Low Plank-  Begin with your forearms on the floor and your elbows positioned directly under your shoulders.  Maintain a neutral spinal position and press your toes into the floor to lift your body off of the ground and hold.  Engaging your glutes will help properly position your hips.  Think about shortening your front body, as if you are driving your elbows towards your toes and your toes towards your elbows.  Don’t forget to breath.  Hold for 30 seconds.