Towel Stretch Works: Shoulder mobility Hold a towel vertically behind your back. Your top arm should reach over your shoulder while your bottom arm is straight and by your lower back. Pull the towel with your top arm until you feel a stretch in your bottom arm. Sidelying External Rotation Works: Shoulder external rotation Lay on your side with your head supported with your bottom hand. Hold a dumbbell in your top hand with your elbow against your side. Slowly lift the weight up without moving your upper arm away from your side. Pause for a second when your lower arm is parallel with the floor. Plank Works: Core stability Start by lying on your stomach. Push yourself onto your forearms so that you’re supporting your weight between your forearms and toes. Brace your stomach and glutes and hold the position for as long as you can; 30 seconds is ideal. Kettlebell Snatch Works: Explosive Strength Start by holding a kettlebell on the ground between your legs with one hand. The arm holding the kettlebell should be relatively straight but not locked at the elbow. Your lower back should be flat. Inhale and explosively raise the kettlebell over your head with your arm straight. Lower to the starting position and repeat. Medicine Ball Slam Works: Explosive strength Stand with your feet shoulder-width apart and hold a medicine ball over your head with your arms straight. Twist your body to the left and slam the ball into the ground on your left side. Catch the ball off a bounce and then repeat on your right side. Lunging Medicine Ball Slam Works: Explosive strength and core stability Hold a medicine ball in front of you. Take a big step forward with your left leg and turn your torso slightly to the right. Slam the ball into the ground as hard as you can to the right of your front leg and catch it on a bounce. Take another step and slam the ball again to the left of your front leg. Keep repeating.