


- Stand with feet shoulder width apart and hips in neutral position
- Grasp DB and place it in front of your chest with elbows slightly bent
- Lift chest, shoulders back, and tuck chin
- Tighten abs, activate glutes
- Stabilize
- Step backward with one foot 2-3 feet and lower back knee, forming a 90° bend at the front hip and knee.
- While holding the dumbbell l with both hands out in front of your body rotate your trunk maintaining the ball position. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
- Return back and
- Pushing off front heel, raise to starting position.
- Complete 12 reps before repeating with opposite leg.
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