Video Links Below
Mobilization
Mobilize upper lats (just under armpit) & glute medius with lacrosse ball
Shoulder strengthening: 3 round of:
- 20 diagonal pull aparts (10 per direction)
- 10 single arm shoulder press with band; each arm (if no band, substitute wall slides)
Glutes/hips/lower back strengthening: 3 round of
- 10 eccentric glute bridges (use paper plates under feet to slide)
- 12 windshield wipers (on each side)
FIRE sequence: 3 rounds of:
- 12 horizontal knee tucks with resistance (red band)
- 10 KB around the worlds in each direction
- 10 KB halos in each direction
- 3-5 candlestick melts (substitute cat/cow if too intense)
Hip stretch: dragon (2min per leg: do not force position)
Youtube Video Links:
- Mobilize upper lats: https://www.youtube.com/watch?v=QQRhVkiIe0w (start @50s)
2. glute medius with lacrosse ball: https://www.youtube.com/watch?v=ViY0V7vDqvM (can do against a wall too)
3. diagonal pull aparts: https://www.youtube.com/watch?v=jUiBVko-454
4. single arm shoulder press with band: https://www.youtube.com/watch?v=235RWW0Ih9Y&feature=youtu.be (min 2:05…he does both hands, but do single arm with control)
5. eccentric glute bridges: https://www.youtube.com/watch?v=cyqcJhzJ0vg
6. windshield wipers: https://www.youtube.com/watch?v=K7y_TnADXS4 (first minute)
7. horizontal knee tucks with resistance: https://www.youtube.com/watch?v=Ze8GZvlN4Lo
8. KB around the worlds: https://www.youtube.com/watch?v=orPNBPO4aYE (first :15s)
9. KB halos: https://www.youtube.com/watch?v=uFfDv7VQYHY
10. candlestick melts: https://www.youtube.com/watch?v=0hHkafYHamQ (start minute 4:39: watch her back…BUT do this movement standing up until you have built up to being able to do this movement standing while holding a barbell. Then progress to GHD).
11. Dragon: https://www.youtube.com/watch?v=2-MRBXE-oPE (sstart 0:37s)