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


(see minute 3:03) —

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)

2 thoughts on “Recovery WOD Week 2

  1. Thank you Melinda, this is great!!

    1. You are welcome! 🙂

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