Hold the position for two seconds before lowering to start. That’s one rep. Complete three sets of 10 reps.
Single-Leg Deadlift
How to: Start standing with feet together and arms by sides. With control, tilt torso forward while lifting left leg behind body (foot flexed) and extending left arm forward until both are parallel with floor.
Return to start. That’s one rep. Complete three sets of 10 reps per side.
Reverse lunge
How to: Start standing with feet hip-width apart, arms by sides. With control, step left foot back and lower down until both legs form 90-degree angles and back knee is hovering 2–3 inches off the ground.
Reverse the movement to return to start. That’s one rep. Complete three sets of 10 reps per side without alternating.
Military press
How to: Start standing with feet shoulder-width apart, hands extended straight overhead, palms facing forward, with biceps by ears. (Note: You can use dumbbells for an added challenge.)
Keeping back straight and core engaged, slowly lower arms by sides until elbows are bent at 90 degrees. Be sure to squeeze shoulder blades together at the bottom of this movement. Return to starting position.
