The single-leg dumbbell hip thrust will have you positioning your back on a workout bench with your legs supporting your core . Place a dumbbell on top of one of your legs. Keep your core tight as you bend at the waist to lower your body. Rise back up by pushing through your heel to extend your hip upward. Squeeze hard at the top for two seconds, and then lower your leg with control before the next rep. Perform three to four sets of 10 to 15 reps with each leg.
Tap that shoulder, then bring your arm back down, and do the same thing with the opposite arm. Keep your back straight and your glutes squeezed. Complete three to four sets of eight to 10 reps with each arm.Wrap up with the final exercise, cross-body mountain climbers, by assuming a pushup. Your feet should be fully extended and your shoulders aligned with your wrists. Keep your core tight as you take one knee and drive it toward the opposite elbow, flexing your obliques.
Source: Healthcare Press (healthcarepress.net)
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