Video Links Below
Mobilization
Mobilize shoulder blades (infraspinatus) & TFL (just under crest of hip bone) with lacrosse ball
Shoulder strengthening: 3 round of:
20 second internal and external rotation static hold
10 banded external rotations with arm bent 90° (substitute wall taps if no band)
Glutes/hips/lower back strengthening: 3 round of
12 fire hydrants (6/leg)
12 single legged good mornings (6/leg)
FIRE sequence: 3 rounds of:
12 hollow rock to super man
12 scissors
12 hanging around the worlds (6 in each direction; move legs in circular motion)
Hip stretch: lizard (2min per leg: do not force position)
Youtube Video Links:
- Mobilize shoulder blades (infraspinatus): Minute 1:17 shows position: https://www.youtube.com/watch?v=7DTzeLKYopA
2. Mobilize TFL with lacrosse ball: https://www.youtube.com/watch?v=SyLa7IVmyQ4 (do against wall if floor is too intense)
3. internal and external rotation static hold: https://www.youtube.com/watch?v=obp_e0woc-8 (first 15s); https://www.youtube.com/watch?v=o7PYStgOgE0 (first 15s)
4. banded external rotations with arm bent 90°: https://www.youtube.com/watch?v=EY2tNBOmvGs (8min mark)
5. fire hydrants: https://www.youtube.com/watch?v=La3xYT8MGks
6. single legged good mornings: https://www.youtube.com/watch?v=6Tb-VX_iSUY
7. hollow rock to super man: https://www.youtube.com/watch?v=ARQHGgpmECM (start @ 0:54s)
8. scissors: https://www.youtube.com/watch?v=tugL2lM4Syk
9. hanging around the worlds: https://www.youtube.com/watch?v=jy2zjpcrtAI (start @ 0:45s -1:15)
10. lizard: https://www.youtube.com/watch?v=gtC7dz6lMqE
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