(A) Full Side Bridge/Plank with Dumbbell Reverse Flys CEC

From a side lying position start exactly as per a normal full side bridge/plank. Using a dumbbell that is not too heavy start at the ground with your hand firmly grasping the dumbbell. Now with a strong core brace, shoulder blade set and neck packed raise the dumbbell up with a straight arm until your hand is directly above your shoulder. Hold for a 1 count and without letting go of your stable position slowly lower the dumbbell to the ground. There should be no spinal motion or torso twisting. Make sure you set your shoulder blades and keep your neck packed throughout the entire motion. Do 5 reps then switch to your left side. Your goal should be 10-15 reps per side for 3 total sets per side.