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  • Dumbbell Shoulder External Rotation

    Sit on a bench with one foot on the bench.
    Place the elbow on the inside of your elbow and use it for leverage.
    Point your fist toward the wall andthen toward the ceiling. Rotating a total of 90 degrees.

  • Backward Arm Circle

    Hold your arms out to your sides.
    Rotate your arms backwards in small circles.

  • Bodyweight Pike Press

    Start in a plank position. Push your hips up toward the ceiling.
    Lower your head towards the floor by bending your elbows
    Push through your hands and return to the starting pike position.
    Repeat

  • Forward Arm Circle

    Hold your arms out to your sides.
    Rotate your arms forward in small circles.
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