• Lie on ground on back holding light dumbbell with right arm fully extended toward ceiling
• Keeping arm straight up, slowly sit by bringing feet toward butt
• Shift weight onto feet and slowly rise into standing position without allowing arm to fall from vertical position
• Finish in standing position with arm straight over head
• Return to start position through same movement pattern with control
• Repeat for specified reps; perform set with opposite arm

Benefits: Full-body strength combined with core and shoulder stability work

Sets/Reps: 3x5 each side
Coaching Points: Keep arm perpendicular to ground throughout entire set // Get creative with different movement patterns, from lying position to standing and vice versa // Focus eyes on dumbbell to help maintain balance
Hess: Oooooo baby! Love this one! You have to engage your entire core plus use muscles you didn’t even know you had to move the dumbbell. Love the ability to change the start positions. This may not be an exact replica of a sport-specific motion; however, body strength and core stability will definitely improve. This is an absolute keeper.