“Recovery WOD” Week 1

Below is the “recovery WOD” for week 1 (7/31-8/6).  We will be hosting a review session this coming Saturday at 9am (8/5 at 9AM) to go over some of the movements that may be unfamiliar to you and cover how to perform them properly.  Please note that each piece below should take 10-15 minutes to complete, so this is a full session and ideally would be performed on your off day.  PLEASE POST TO COMMENTS WITH ANY QUESTIONS!  We can respond with answers and/or video links if needed.  You can also reference the original post HERE. Thanks!

A. Mobilization

  • Mobilize upper lats & glute medius with lacrosse ball and/or foam roller

B. Shoulder strengthening 

3 rounds of:

  • 10 I’s/Y’s/T’s (2.5# women, 5# men, 1 rep = 1 “I”, 1 “Y”, 1 “T”)
  • 12 alternating 5 second eccentrics w/ ribbon or very light band (6 going to side, 6 going to front)

**Notes: One round of this work can be used prior to workout that involves overhead/shoulder movements as “activation” work

C.  Glutes/hips/lower back strengthening

3 rounds of:

  • 15 hip thrusts (use empty barbell if possible)
  • 12 birddogs

**Notes: One round of this work can be used prior to workout that involves squatting/hinging movements as “activation” work

D.  FIRE sequence:

3 rounds of:

  • 12 dead bugs
  • Single-leg KB swap (5 passes on each foot)
  • 12 pilates corkscrew
  • 10 prone cobras

E.  Hip stretch

  • Pigeon position (2min per leg: do not force position)

4 thoughts on ““Recovery WOD” Week 1

  1. Could we get video links/demos for each movement? I don’t know like half of these 🙂 Thanks!

    1. Hi Megan,
      I will try to get something posted here soon!

  2. Mobilize upper lats: https://www.youtube.com/watch?v=QQRhVkiIe0w (start @50s)
    Mobilize glute medius: https://www.youtube.com/watch?v=ViY0V7vDqvM (can do against a wall too)
    I’s/Y’s/T’s: https://www.youtube.com/watch?v=nlF4uSYFFes (bent over)
    https://www.youtube.com/watch?v=SRo-mBPFBYY (laying on floor)
    Alternating eccentrics:https://www.youtube.com/watch?v=_Y0jCDZb1Gs (this is the best I could find: start at minute 2; have the opposite hand bring the band overhead and slowly lower under tension. do not raise the arm up with the band)
    Hip thrusts: https://www.youtube.com/watch?v=8VrpD2ZXeP8
    Deadbugs: https://www.youtube.com/watch?v=kwWZBbkXtg4 (start @ 1min)
    Single-legged KB swap:https://www.youtube.com/watch?v=hcXKajLSCQs
    Pilates corkscrew: https://www.youtube.com/watch?v=_zD3xN9G6Cg
    Prone cobras: https://www.youtube.com/watch?v=tl5SVd0Tcd8

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