Weekly Recovery WOD

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: 

  1. 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)

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