1 - Lie flat on your back with a dumbbell in your right hand, arm extended straight up toward the ceiling, and your right knee bent with foot flat on the floor.
2 - Roll onto your left forearm by pressing through your left elbow, keeping your eyes on the dumbbell and your right arm vertical at all times.
3 - Press up onto your left hand, straightening your left arm and lifting your torso off the ground while keeping the dumbbell locked overhead.
4 - Lift your hips off the ground by pressing through your left hand and right foot, creating a bridge position.
5 - Sweep your left leg underneath your body and place your left knee on the ground into a half-kneeling position, keeping the dumbbell overhead.
6 - Press through your front foot to stand upright, maintaining a vertical arm with the dumbbell overhead throughout the movement.
7 - Reverse the sequence step by step to return to the starting position, then repeat for the desired reps before switching sides.
