Single-Leg Instability Pump

" Single Leg Instability Pump: Stand with your feet hip-width apart and your knees slightly bent. Interlace your fingers and press them into your belly. Shift your weight to your left leg and lift your right knee up to hip height, flexing your foot. Keep your chin level and your eyes forward. Then hinge forward at the hips, keeping your knee bent and your foot flexed. Come back up and repeat. Press down through the right heel and squeeze your glute to bring your knee back. Repeat for 15 reps. Then do the same move standing on your right leg for 15 reps. Remember to flex your foot as you press down through your heel. The second time you do this exercise, do running arms instead of pressing your hands to your belly. Stand on your left leg and bring your arm forward with your elbow bent and your other arm extended behind you. As you stand up, swing your arms in time with your legs as if you are running. You'll still do 15 reps of the exercise on each leg. Remember to flex your foot as before and push down through your heel. Then switch legs and stand on your right for 15 reps, again pushing down through your left heel and remembering to flex your right foot. The 3rd time you do this exercise, do the running arms again. But this time, hold a light dumbbell in each hand and do a biceps curl with the front arm and a triceps extension with the rear arm, pressing the weight behind you. You'll still do 15 reps of the exercise on each leg. Remember to flex your foot as before and push down through your heel. Then switch legs and do another 15 reps, again pushing down through your heel and remembering to flex your foot. This move works your core and your glutes. "