For the Ten Minute Workout we are doing the bent over lateral raise on the BOSU with a resistance band. Because we are doing a timed workout, I feel it works best to have the band already on the BOSU. If you are doing the workout from 1 to 10 as originally written then this exercise is after the push up. (I have actually done it from number 10 to 1 a few times. Just depends on how I feel.)
Stand on the BOSU on the resistance band with your feet about shoulder distance apart. Grasp each end of the resistance band in each hand with an overhand grip. Sink down, as if you are going to sit in a chair, bend over slightly. You end up with your butt sticking out, but keep your back straight and shoulders down. It is a somewhat like a high crouch. Bring the band in front of you a bit, you might have to adjust your grip on the band as in grabbing handfuls. I like to keep the band taunt so I have resistance all the way through the exercise. Open your arms, then bring them back in front of you. Elbows are slightly bent throughout the move.
With the first opening of your arms squeeze your shoulder blades together (still keeping them down), then keep them together as you move your arms to the front. Keep your shoulder blades together through all 10 repetitions. Keeping your shoulder blades together will allow you to keep the muscles engaged.
One way to help with keeping your shoulder blades together is to practice with someone touching your back between your shoulder blades. Or imagine you are holding a piece of paper in between your shoulder blades. To familiarize yourself with the sensation of your shoulder blades being together it helps to practice. That way when you are doing an exercise that gets better results with your shoulder blades together you will know when you are doing achieving that and when you are not. This is one way to connect the mind and the body while working with resistance. For me, I cannot just get on the BOSU and grab the band and do this correctly automatically. I can get on the BOSU and move the band with my arms open and closing, but in order to really work it, I have to concentrate on my shoulder blades.
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