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Full Press-Up

Start with the hands shoulder width apart, bend the elbows, but keep the shoulder blades set and the back flat.

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Lateral Rotation

Lying on your front keep the shoulder still and rotate hand up in line with the bed and back down.

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Unilateral Flexion with Weights

Sitting with shoulders set slowly raise the arm up in front of you, not allowing shoulders to move.

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Horizontal Extension in 90° Abduction

Lying on the front with the arm out to the side, lift the elbow and the hand up.

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Lateral Weight Transfer

Slowly move the weight from side to side keeping the shoulder blades set.

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