Lunge with Single-Arm Row

LUNGE WITH SINGLE-ARM ROW: Begin in a staggered stance with your left leg forward and your right leg back, heel off the floor; hold a weight in your right hand, with your pam facing in. Bend your left knee and hinge slightly forward at the hips, placing your left hand on your left thigh. Keeping your spine neutral and your abdominals engaged, bend both knees deeper, reaching toward the floor with the weight and your right knee. As you pull the weight up toeard your hip, squeeze the muscles in your upper back and straighten both legs. Hold for a moment, then bend your knees and lower the dumbbell back down toward the floor. Do 10-15 reps, then switch sides (right leg forward and dumbbell in left hand)and repeat.