How To Do A Goblet Hold and March: Start in a standing position, feet hip-width apart, holding a dumbbell vertically at your chest, elbows tucked in. Engage your core, then drive your right knee up towards your chest, knee bent at a 90-degree angle. Ground through your standing leg to remain stable, then return your right knee to the ground. Then, switch sides, driving your left knee towards your chest. Return to starting position and repeat.

How To Do A Goblet Hold and March: Start in a standing position, feet hip-width apart, holding a dumbbell vertically at your chest, elbows tucked in. Engage your core, then drive your right knee up towards your chest, knee bent at a 90-degree angle. Ground through your standing leg to remain stable, then return your right knee to the ground. Then, switch sides, driving your left knee towards your chest. Return to starting position and repeat.

How To Do An Uneven Front Squat + Pivot Press: Start in an athletic position, feet shoulder-width apart, holding a dumbbell in your right hand at shoulder height, palm facing in. Sit your hips back as you lower into a squat, aiming to get your thighs parallel to the ground. Press through your heels to stand tall, rotating your hips to the left (left heel pops off the mat) and using the power from your hips and glutes to drive your right arm overhead. Return the dumbbell to shoulder height as you reverse the rotation, both toes pointing forward, returning to starting position.

How To Do An Uneven Front Squat + Pivot Press: Start in an athletic position, feet shoulder-width apart, holding a dumbbell in your right hand at shoulder height, palm facing in. Sit your hips back as you lower into a squat, aiming to get your thighs parallel to the ground. Press through your heels to stand tall, rotating your hips to the left (left heel pops off the mat) and using the power from your hips and glutes to drive your right arm overhead. Return the dumbbell to shoulder height as you reverse the rotation, both toes pointing forward, returning to starting position.

She's gonna get a little bit more transverse plane core rotation in there. I'm just pressing straight overhead to keep it safe for the baby bump. You do what works for you. Right? If that pivot press still feels good for you, get after it!

How To Do A Single Leg Balance Weight Pass: Start standing feet shoulder-width apart, holding a dumbbell in your right hand at the side of your body. Brace your core as you lift your right leg off the ground, aiming to get your right thigh parallel to the mat (bend your knee at a 90-degree angle). Ground through your left foot to balance. Curl the dumbbell up and across your body, transferring it from your right hand at your side to your left hand at your left shoulder. Focus on keeping your torso stable as you transfer weight to the opposite side of your body. Return the dumbbell across your body, transferring back to your right and ending at your side, in starting position.

How To Do A Single Leg Balance Weight Pass: Start standing feet shoulder-width apart, holding a dumbbell in your right hand at the side of your body. Brace your core as you lift your right leg off the ground, aiming to get your right thigh parallel to the mat (bend your knee at a 90-degree angle). Ground through your left foot to balance. Curl the dumbbell up and across your body, transferring it from your right hand at your side to your left hand at your left shoulder. Focus on keeping your torso stable as you transfer weight to the opposite side of your body. Return the dumbbell across your body, transferring back to your right and ending at your side, in starting position.

Load up to the shoulder, pass back to the hip. Right? So, you are holding a balance position. Unilateral training, standing on a single leg, soft bend in that single leg, and adding a weight transfer. This is the stuff we do every day. This is functional core training, right?

How To Do A Single Leg Balance Weight Pass: Start in a wide stance, holding a dumbbell in your left hand, directly above your shoulder. Rotate your right foot out 90 degrees so your right toes are pointing towards the top of your mat, then pivot your left foot slightly inwards (about 45-degrees). Focus on creating and maintaining length through your waist as you hinge at the hip, sliding your right arm down your right leg. Keep your left hand directly above your left shoulder. Then, squeeze through your outer obliques to pull your torso back to an upright position.

How To Do A Single Leg Balance Weight Pass: Start in a wide stance, holding a dumbbell in your left hand, directly above your shoulder. Rotate your right foot out 90 degrees so your right toes are pointing towards the top of your mat, then pivot your left foot slightly inwards (about 45-degrees). Focus on creating and maintaining length through your waist as you hinge at the hip, sliding your right arm down your right leg. Keep your left hand directly above your left shoulder. Then, squeeze through your outer obliques to pull your torso back to an upright position.

Your side ab muscle. So as you stand tall, think about really cinching through the obliques. If you need to drop down to a lighter weight or no weight at all here, you absolutely can. You're hitting that oblique muscle.

How To Do A Lateral Squat + Front Raise: Start in a wide stance, holding a dumbbell horizontally between your hands, toes facing forward or slightly out. Sit your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat on your right side. At the bottom of your squat, brace your core and exhale as you lift the dumbbell up to shoulder height, arms straight in front of you. With control, lower the dumbbell back down to your thighs. Then, push off your right foot to reverse the movement, returning to center. Then, repeat the movement on your left: sitting sitting your hips back and bending your left knee while leaving your right leg straight. Raise dumbbell to shoulder height, then control it back to starting position. Push off your left leg to return to center.

How To Do A Lateral Squat + Front Raise: Start in a wide stance, holding a dumbbell horizontally between your hands, toes facing forward or slightly out. Sit your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat on your right side. At the bottom of your squat, brace your core and exhale as you lift the dumbbell up to shoulder height, arms straight in front of you. With control, lower the dumbbell back down to your thighs. Then, push off your right foot to reverse the movement, returning to center. Then, repeat the movement on your left: sitting sitting your hips back and bending your left knee while leaving your right leg straight. Raise dumbbell to shoulder height, then control it back to starting position. Push off your left leg to return to center.

Another awesome functional core move. Why we like these moves? They are big, compound exercises working multiple muscle groups. So we're not just hitting the rectus abdominis, doing crunches. We are hitting every core muscle from shoulder to pelvis.