1. Reverse lunge, elbow to instep with rotation, alternating sides. 2. Lateral pillar bridge - left 3. Push up to row to burpee 4. Lateral pillar bridge - right 5. Single leg RDL to curl to press ...

Sit on a flat bench, holding a dumbbell in one hand with your elbow resting on the inside of your thigh. Keep your upper body still and your core engaged—no swinging! Slowly curl the dumbbell ...