Half Press-Up

With the weight on the knees, bend and straighten the elbows keeping the back flat.

Lying on your back with the arm out to the side and elbow bent, slowly rotate from the elbow.

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

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

With the hands shoulder width apart bend the elbows but keep the shoulder blades set and the back flat.