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
- 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