Step by step instructions
Grab a pair of dumbbells and lie faceup with left knee bent, heel on top of step, and right leg extended as straight as possible above hip (both feet are flexed). Open arms to sides of shoulders at 90 degrees.
Press down with left leg and lift hips up into a bridge as arms extend above midline of chest, rotating palms to face head. Slowly and with control, return to starting position. Do all reps on one side, then repeat on opposite side to complete one set.