1. LATERAL LUNGE + SAMURAI CHOP
Reps: 45 seconds, 3 sets
Benefits: Enhances lateral mobility and lower-body strength, while targeting the core and training it to better support the spine by resisting rotational movement
• Stand tall with your feet hip-width apart and toes pointed forward. Hold a dumbbell by the handle in both hands in a racked position (elbows tucked, dumbbell parallel to the floor) in front of your right shoulder.
• Keeping your core engaged, back flat, right leg straight and upper body facing forward, take a large step out to your left with your left foot, chopping down with the dumbbell to the outside of
