Overhead lunge with twist
Place the right foot in front of the left in a lunge position and hold a broomstick or light bar over head with a wide grip and elbows fully extended. Slowly lower the left knee toward the floor, making sure the right knee stays over the right ankle and the stick stays directly overhead . At the bottom of the movement, the left knee should be under or slightly behind the left hip. in the bottom position, rotate your upper body to the right being sure to keep your body in line. Prevent any side-to-side swaying or forward or backward bar movement, and be sure that your right knee stays stable during rotation.
With your feet planted, repeat 12 times.
Do 2 sets of 12 per leg.