Sets: 2-3

Reps: 8 each side

• Lie on your back with one knee bent, holding a dumbbell extended out on the same side.

• The other leg and arm are extended out.

• Inhale and expand the ribcage to prep for the movement.

• Exhale as you punch the weight towards the ceiling. Draw in your core and rotate through the trunk to roll onto your forearm.

• Inhale with control as you lower back down.

• Keep your gaze on the weight throughout the exercise.

Modifications:

• Decrease or remove the weight.