Stability Ball -- Resisted Lateral Raises in Prone

• Lie face down with ball under stomach, weights in hand
• Raise arms out to side off of surface to shoulder height, palms facing down
• Squeeze shoulder blades together toward top
• No Resistance

Sets: 3
Reps: 10
Sessions: 1 Everyday
Resistance: None
Hold Time: 5s

Stability Ball -- Prone Rows

• Place stability ball under your waist, legs extended to floor with feet a little wider than shoulder width apart
• Extend upper spine and head
• Place weights in hand with arms extended to floor just in front of the ball
• Pull weights up toward shoulders, squeezing shoulder blades
• No Resistance

Sets: 3
Reps: 10
Sessions: 1 Everyday
Resistance: None
Hold Time: 5s

Stability Ball -- Opposite Arm Lifts in Prone (weights)

• Lie face down over ball (ball under stomach)
• Raise one arm out in front of you to shoulder height, while simultaneously raising opposite arm up to side towards hip
• Keep spine straight throughout exercise
• No Resistance

Sets: 3
Reps: 10
Sessions: 1 Everyday
Resistance: None
Hold Time: 5s