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Half Press-Up

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

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Bilateral Flexion

Slowly raise the arms above the head keeping the shoulders relaxed at all times.

Lateral Weight Transfer

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

Horizontal Extension in 90° Abduction

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

Bilateral Flexion with Weights

Holding weights, raise the arms above the head keeping the shoulders relaxed.