Lateral MB:  Stand with feet apart hold a Medicine or weight ball out front of your body, laterally swing it to the side and then throw it in the opposite direction, you can use a partner or throw it against the wall so it will return.

 

Band swim:  Use a theraband or resistance cord for this one, attach the cord so it will be overhead, while grasping the band lower your arm in a downward motion across your face and out to the same side hip.  It will be a freestyle swimming motion as the cord lengthens the exercise will become harder at the kick phase of the stroke.

 

Deltoid circles:  Use 5 lb, dumb bells extend you arms to the sides so your body and arms form a T shape. Circle your arms forward in a motion condusive to drawing 12 inch circles with your hands.  try to keep the circles consistent and the hands at the same height through-out.

 

DB Pull-overs:  Lie on a bench face up so that your head is at the foremost edge of the bench.  Grasp a weight  firmly with both hands, move the weight laterally until your hands are positioned behind your head (if you were standing your hands would be directly over your head), pull the weight backover to the starting position and repeat.