Single Leg Glute Bridge and Single Arm Floor Press

While lying on the floor, hold one dumbbell with the right elbow touching the floor and the right hand holding the weight up above the elbow. Place the left away from the body for stability. Bend the left knee 90 degrees and push into the ground to thrust the hips up using a single leg. Allow the other leg to stay straight as it floats up with the hip thrust. Complete all prescribed reps with the right arm, then switch the weight to the other hand and use the other foot to push the hips up.