Recovery WOD Week 2

Recovery Week 2

A. Mobilization

Mobilize shoulder blades (infraspinatus) & TFL (just under crest of hip bone) with lacrosse ball – minute 1:17 in video

B. Shoulder strengthening

3 rounds of:

• 10 internal/external rotation with band
• 12 face pulls

Video

(see minute 3:03) — https://dieselsc.com/how-to-warm-up-3-minute-shoulder-warm-up/

C.  Glutes/hips/lower back strengthening

3 rounds of:

• 20s hold single leg glute bridge (each leg)
• 12 palof press

D. FIRE sequence

3 rounds of:

• 12 jack knifes (level 1 in video)
• 30s hold/side side plank (do windmill if possible)
• 12 wood chops (6-10# ball or weight) – can use band if necessary
• 12 bird dogs

E. Hip stretch

• Crossed shins with forward fold (2 min per leg: do not force position)