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- Lie on your back holding a kettlebell or dumbbell in one hand with your arm extended straight towards the ceiling.
- Bend the knee on the same side as the weight and place that foot flat on the floor.
- Keep your opposite arm and leg out to the side for balance.
- Maintain your eyes on the weight throughout the movement.
- Push through your bent leg and roll onto your opposite forearm.
- Press up onto your hand while keeping the weight stacked over your shoulder.
- Lift your hips off the floor into a bridge position.
- Sweep your straight leg underneath your body into a half kneeling position.
- Bring your torso upright so you are tall in the kneeling position.
- Drive through your front foot to stand up fully.
- Reverse the movement slowly and with control back to the starting position.
- Keep your wrist straight, shoulder stable and core engaged throughout the exercise.
- Complete repetitions as prescribed by your physiotherapist.
