Split Squat to Knee Drive- 10x each side
Alternating Single Arm Bent Row- 10 each side
Split Squat to Knee Drive- Begin this exercise at the bottom of your spilt squat in a half-kneel. Your right knee will be down behind you with your right toes digging into the ground and your right heel pointing up at the ceiling. Load a single dumbbell at your right shoulder. Drive into the floor with your left foot, engaging your left hip and leg muscles. Stand up, fully extending your front (left) leg. Your back (right) leg may maintain a slight bend. Lower with control. Drive up again in the same way, but this time bring your right knee up in front at the top of your movement. Stabilize at the top, standing fully erect with your right knee bent at 90 degrees in front of you. Step back and lower with control. Continue this combo for a total of 10 reps and then switch to the other side.
Alternating Single Arm Bent Row- Set up in a wide stance. Soften your knees and hinge at the hips. Maintain a flat back and support your neutral spine with the musculature of your trunk. Extend both arms in front of you, holding the dumbbell with your right hand. Perform one row, driving your right elbow back and pulling the dumbbell along the side of your right rib cage. Lower the dumbbell and switch hands. Now row on the left. Continue like this until you have completed a total of 20 dumbbell rows.
You may repeat this entire sequence 3 times for a quick and effective strength workout.