Drop and catch in supine with dumbbell - in shoulder abduction and external rotation
Lie on your back with your knees bent and feet flat on the floor.
Hold a small weight in one hand, with your arm out to the side, elbow bent, and with your palm facing up towards the ceiling.
Let the dumbbell free fall towards the floor and then catch it and bring it back up to the starting position.
Required equipment: Bench, Dumbbell, Weights, free, Box (plyometric)
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