5. Shoulders: Kneeling Plank With Backward Crawl
A. Get into a bent-knee push-up with your hands aligned under your shoulders and feet in air. (If this feels uncomfortable on your wrists, make fists, placing them against the floor to keep the wrists straight.)
B. (Shown) Tightening abs, extend right arm in front of you, then rotate torso up and to the right, reaching right arm behind you; keep knees on floor. You should feel a stretch on the right side of your chest, right biceps and front of right shoulder.
C. Slowly return to the starting position; alternate sides for 20 reps in total.
Works: Obliques, shoulders, chest and arms