Supine Lat Pullover with Knee Lift
Holding one medium to heavy dumbbell, lie back over step platform to support head and shoulders, with lower body in bridge position. With dumbbell between both hands, slowly reach straight arms overhead towards floor, keeping core engaged and ending with biceps by ears (A). Keeping hips and chest lifted, pull dumbbell over chest, ending with arms straight and perpendicular to the floor; at the same time, lift right foot off the ground, knee bent at a 90-degree angle, until knee is directly over hip and foot is in line with left knee (B). Place foot down and repeat steps A and B, this time with the left leg, then continue alternating legs for a total of one minute.