SINGLE-LEG DEAD LIFT
Hold a dumbbell in your left hand. Hinge at the hips to lift your left leg out behind you as you lower the weight down. Return to standing. Do 3 sets of 8-10 reps on each side.
Kneel with your feet secured. Exhale and lower your torso to the floor. Keep the movement slow for as long as you can. When you start to accelerate, place your hands in front of you. Press through your hands to push back up. Do 3 sets of 3- 5 reps.