The Flye Warrior exercise works your shoulders, back, butt and quads.
For this move, begin on a lunge position, arms overhead, bend the elbows 90 degrees. Do exhale, lower down. Nice deep lunge, elbows together. Rise up, open the elbows in line with the shoulders. Exhale, lower down. Go nice and low on the lunge. Maybe even tapping the back knee down and rising up. Keep the elbows in line with the shoulders, arms parallel to the earth. Do this for 30 seconds on this leg, and then switch.