3 ONE-ARM DUMBBELL SWING
SETS: 3 REPS: 15 (EACH ARM) REST: 90 SEC.
Get into an athletic, shoulder-width stance holding a heavy dumbbell in your right hand. Allow the weight to hang in front of your body, between your legs. Now dip your knees  as if you were about to jump, and explosively straighten your hips and knees to come up to a standing position. Allow the momentum to swing your arm up to shoulder level . Reverse the motion to return to the starting position— that's one rep—and immediately begin the second rep. Complete all your reps, and then switch sides and repeat.