Shoulder External Rotation
Muscles worked on: Shoulders and upper back
How to do the exercise: put a mini band around your wrists. Bend your elbows and keep them close to your body. Shift your forearms out to the side to pull the band. Rotate your palms at the same time, so that they face up once the band is stretched. Go back to the starting position.
Fire Hydrant
Muscles worked on: Glutes and hamstrings
How to do the exercise: begin on all fours. The resistance band should be placed above your knees. Keep your neck, back and hips aligned. Move your left leg out to the side to stretch the band. The rest of your body should remain in place; do not turn to the side. Go back to the starting position. Repeat these steps on one side, then move to the other side.