Rotator work: 2.5lbs plates, one in each hand
standing front alternating raise. Alt raising your hands to chin height, 2x20
side lateral raise. Raise your hands out to the sides until your hands are even with your shoulders, 2x20
bent over rear lateral raise. with your knees bent and your upper body at or about 45 degree angle, raise your hands out to the side and a little forward. imagine you have a laser light level beaming out of your ears and you want your hands to stop even with your ears.
laying on your left side, tuck your right elbow on your right side, hold the 2.5plate acorss your stomach, keep your elbow tucked into your side as you rotate your arm upward as far as you can go. 2x20
repeat this lying on your right side and do this exercise with your left arm, 2x20