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 internal/external rotation with band

Glutes/hips/lower back strengthening: 3 round of

10 eccentric glute bridges (use paper plates under feet to slide)

12 birddogs

FIRE sequence: 3 rounds of:

12 dead bugs

12 scissors

12 wood chops (6-10# ball or weight)

10 prone cobras

Hip stretch: pigeon position (2min per leg: do not force position)

YouTube Video Links

1. Mobilize upper lats: https://www.youtube.com/watch?v=QQRhVkiIe0w (start @50s)

2. Mobilize glute medius: 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. internal/external rotation with band: https://www.youtube.com/watch?v=-eM0gNrI_yA

5. eccentric glute bridges: https://www.youtube.com/watch?v=cyqcJhzJ0vg

6. Birddogs: https://www.youtube.com/watch?v=k2azbhhuKuM

7. dead bugs:  https://www.youtube.com/watch?v=kwWZBbkXtg4 (start @ 1min)

8. Scissors:  https://www.youtube.com/watch?v=tugL2lM4Syk

9. wood chops: https://www.youtube.com/watch?v=FA3S8CrSOTw (can also use band instead of ball)

10. prone cobras: https://www.youtube.com/watch?v=tl5SVd0Tcd8