Exercise 1: Kneeling Single-Arm Overhead Press to Split Squat
Begin in a lunge position with your right knee on the ground directly below your hip, toes tucked under and heel in the air, and your left foot bent at a 90-degree angle in front, knee in line with your ankle. Hold a dumbbell in your right hand just below your chin, palm facing in, and extend your left arm straight out to the side for balance.
Press your right arm overhead, rotating your palm to face forward at the top of the press. Your right bicep should be directly outside of your right ear and your hand above your shoulder. Keep your core pulled in toward your spine, making sure your back doesn't curve or arch.
Lower the dumbbell back to your chest with control, rotating it again so that your palm faces in.
Drive through your left heel and press into your right toes to lift your right knee off the ground. Extend your left leg until you reach a standing position, with your right heel off the ground and right leg slightly bent. Keep the dumbbell just under chin height and your left arm out to the side. Squeeze your glutes at the top.
Bend both knees and slowly lower back down to the starting position, gently placing your right knee back on the ground.
This counts as one rep. Complete 10 reps on each side.