Weekly Recovery WOD

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:

  1. 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)

       10lizard: https://www.youtube.com/watch?v=gtC7dz6lMqE

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