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)
Thank you Melinda, this is great!!
You are welcome! 🙂