INSTRUCTIONS: Perform the following exercises in order. Do each exercise for 30 seconds, then rest. That is 1 rep.
TURKISH GETUP
START: Lie faceup with your right leg bent and your left leg flat on the floor.
MOVEMENT: Holding a dumbbell, raise your right arm straight overhead. Roll onto your left side and prop yourself up. Then raise your hips, squeeze your glutes, and straighten your left arm. Pause, and slide your left leg behind your body as shown. From the kneeling position, stand up while keeping the dumbbell above you at all times. Once you are standing, step back with your left leg and perform the movement in reverse to return to the starting position. Complete 3 reps, switch sides, and repeat.
BRACED SQUAT
START: With your feet shoulder width apart, hold a 25 pound dumbbell in front of your body at shoulder height with your arms outstretched.
MOVEMENT: Keeping your arms straight, squat as low as possible. Hold the position for 4 seconds. Return to the starting position by pressing through your heels. Make sure that the only changes in your center of gravity come from the lowering and raising of your body, not any backward or forward movement.