Tabata Thursday! :20 seconds of work, followed by :10 seconds of rest for 8 rounds or 4 minutes total on each exercise. Tabata timers are readily available for free - so I suggest downloading one to help keep you on track for this! It’s SO much easier than constantly monitoring your watch and remembering what round you’re on.
Do whatever type of lunges feel good, or switch it up each round. I did static lunges on one leg for :20 and then switched legs for the next round (just too much pulling at my pubic symphysis to do alternating lunges these days). You can also do lateral lunges or skater lunges, etc, if you want some variety.
Full cans are shoulder raises to 90 degrees (or shoulder height) at 45 degrees between a front raise and lateral raise. Keep those thumbs up to avoid excessive pinching at shoulder! Use light weight on these - we’re working the small, but important, supraspinatus muscle.
Calf raises - your choice on single versus double leg, from the floor, from stairs (to get a little extra range of motion).
Shoulder external rotation - you can do these as pull-aparts with a resistance band if you have one, or side-lying with a light weight. Keep that elbow pinned in close to your side and really isolate these small ERs of the shoulder.
Latissimus isometrics - if you have a place to do lat pull-downs with a band, feel free to sub those in. If you don’t, sit or stand so that you can prop your elbow onto an unmovable surface (chair, counter top). Pull your shoulder blades *DOWN AND BACK* and while maintaining a good squeeze at your shoulder blades, also *think about* pulling your elbows towards your rib cage while you hold this contraction for the 20 seconds.
Let me know if you have questions!