Sets: 2-3

Reps: 8

• Get into a 1/2 kneel position, one knee in front. Press one light-medium dumbbell straight overhead. Keep your ribs stacked.

• Take your gaze to the dumbbell.

• Externally rotate your back leg (windshield wiper the lower leg in).

• Inhale as you hinge your hips back, lengthening through the glutes. Slowly lower until your palm connects with the floor.

  • You should feel the glutes and obliques lengthening and working to stabilize.

• Exhale, draw in your core as you press the hips back into extension.

Modifications:

• Perform without a weight and practice coordination before loading the movement.