Half Press-Up

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

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

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

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

Lying on your back with shoulders set, slowly lower the arm down to your side holding the weight.