Pullover with single leg hip thrust

Purpose:
This exercise aims to improve shoulder mobility, enhance upper body strength, and develop stability in each leg independently. It targets multiple muscle groups, promoting a balanced strength throughout the body.
Starting Position:
Lay across a bench supporting your lower body on a single leg. Hold a weight with both hands directly over your chest. Ensure your hips and shoulders form a straight line. Engage your foot by gripping the floor with both toes and heel to maintain stability. Keep your arms as straight as possible.
Movement:
Step 1:Inhale and slowly push the weight behind your head while simultaneously pulling your hips toward the floor. Keep your arms extended; this movement should create a stretch through your shoulders and upper back.
Step 2: Exhale as you press your hips up and pull the weight back over your chest, then lower it towards your hips, contracting your posterior chain muscles (muscles along the back of the body).
Breathing:
Inhale as you lower the weight and your hips.
Exhale as you lift and return to the starting position.
Tips:
Maintain a strong core throughout the exercise to help stabilize your body.
If keeping your arms locked straight causes pain place a slight bend in the elbows.
Benefits:
This exercise enhances shoulder flexibility and upper body strength while also training stability on each leg. The movement engages the posterior chain, including the back, glutes, and hamstrings, improving overall body coordination and stability. The single-leg aspect of the exercise also challenges and develops core strength and balance.