Weekly Recovery WOD

Video Links Below

Mobilization

Mobilize traps with lacrosse ball and work on back flexibility laying on foam roller: 10s hold with roller just below shoulder blades, mid-back, and lower back. Aim for shoulders and butt to touch the floor with legs extended but do not force (This will take time to open up. Increase time when able).

Shoulder strengthening: 3 round of:

• 12 shoulder abductions per arm
• 6 reach, roll, & lift per arm 

Glutes/hips/lower back strengthening: 3 round of

• 12 clams/side (with resistance band if possible)
• 10 per leg fire hydrants with circle (5 circles clockwise, 5 circles counterclockwise)

FIRE sequence: 3 rounds of:

• 12 reverse crunch 
• 30s static band anti-rotation x 2 (1 facing forward and 1 facing backward)
• 12 windmills (6/side; use light to moderate KB)
• 3-6 back extensions (scale number to ability or substitute 10 hip extensions or empty barbell good mornings)

Hip stretch: seated forward fold (2min hold: do not force position)

YouTube Video Link

1. traps with lacrosse ball: https://www.youtube.com/watch?v=FV0xoStdP-8 (:34s)

      2. back flexibility laying on foam roller: https://www.youtube.com/watch?v=X7hmiv-cw2M (shows some different things to do if the back isn’t flexible enough for static holds)

      3. shoulder abduction: https://www.youtube.com/watch?v=_Y0jCDZb1Gs (start at minute 2; bonus work at minute 2:20)

      4. reach, roll, & lift: https://www.youtube.com/watch?v=M33bNkQcDe8

      5. clams: https://www.youtube.com/watch?v=CiqvDV8pzRk

      6. fire hydrants with circle: https://www.youtube.com/watch?v=bkcc2B01IUo (for more advanced straighten leg)

      7. reverse crunch: https://www.youtube.com/watch?v=gAyTBB4lm3I (for more advanced straighten legs)

      8. static band anti-rotation: https://www.youtube.com/watch?v=dduCoWd4qIU

      9. windmills: https://www.youtube.com/watch?v=ITSmgn_BQgY

     10. back extensions: https://www.youtube.com/watch?v=xMyFXMZ6Ch0

     11. hip extensions: https://www.youtube.com/watch?v=7X075Hrl5lE

     12. empty barbell good mornings: https://www.youtube.com/watch?v=iS2joWhhQUQ (start @ 30s)

      13. seated forward fold: https://www.youtube.com/watch?v=hLNVFVgYW9k (start @ 40s)