Dumbbell Quarter Get Up

Setup

1. Lie flat on your back with your legs extended or with one leg bent.

2. Hold a dumbbell in one hand, pressing it straight up toward the ceiling.

Movement

1. Initiate the drive: Keeping your arm locked out and the weight stable above your shoulder, use your core to sit up onto the opposite elbow.

2. Support: Push through your supported elbow, ensuring your shoulder is retracted and stable.

3. Maintain focus: Keep your eyes on the dumbbell throughout the entire movement to maintain proper alignment and center of gravity.

4. Return: Slowly control your descent back down to the starting lying position, keeping the weight stable over your shoulder.