Start in a tall kneeling position with your right arm extended overhead (with a dumbbell in your right hand) and you left arm extended out in a T-shape
Shift your weight to the right knee and come to a half-kneeling position with the sole of the left foot on the ground
Lift up your right knee to bring your right foot next to your left foot coming to a standing position
Lunge your left leg back and return to a half-kneeling position, with your left toes tucked under
Bring your right knee beside your left into the starting the position
Repeat on the other side – lunge your right foot in a half-kneeling position first and don’t forget to switch the dumbbell to your left hand

Move of the week: increase mobility and functional strength with tall kneeling to standing