Pop Squat with DB Press Out- Begin with your legs together and the dumbbell at your chest.  Jump your feet out to slightly wider than hip width.  Immediately sit back into a squat while simultaneously pressing the dumbbell out from your chest.  Brace your core and exhale with the motion.  Pull the weight back in and jump your feet back together, standing tall.  Repeat like this for 30 seconds.

Tall Plank with DB Pull Through- Set up in a tall plank position with the dumbbell to your right side.  Reach under and across your body with your left hand to grab the weight and drag it across to the other side.  Work to keep your hips square and resist the rotational force.  Brace your core and breath.  Continue side to side for 30 seconds.