Exercise 1: Single-Leg Dumbbell Snatch
Reps: 10 Rest: 15-30 Seconds
Hold a dumbbell in your right hand and balance on your left leg. Keeping your lower back in its natural arch, bend forward at the hips and knee until the dumbbell is just below your knee . Now explosively extend your hips and knee and simultaneously shrug the weight up. When the weight reaches your chest, flip your wrist over so that the momentum carries the weight straight over your head . Lower the weight back down. That's one rep. Complete 10 reps, and then switch sides and repeat with the opposite arm.