Video Links Below
Mobilization
Mobilize shoulder blades (infraspinatus) & TFL (just under crest of hip bone) with lacrosse ball
Shoulder strengthening: 3 round of:
12 alternating 5 second eccentrics w/ ribbon (6 going to side, 6 going to front)
20 second internal and external rotation static hold
Glutes/hips/lower back strengthening: 3 round of
15 hip thrusts (use empty barbell if possible)
12 fire hydrants (6/leg)
FIRE sequence: 3 rounds of:
12 horizontal knee tucks with resistance (red band)
30s static band anti-rotation x 2 (1 facing forward and 1 facing backward)
12 hanging around the worlds (6 in each direction; move legs in circular motion)
3 candlestick melts (substitute cat/cow if too intense)
Hip stretch: crossed shins with forward fold (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: https://www.youtube.com/watch?v=SyLa7IVmyQ4 (do against wall if floor is too intense)
3. alternating 5 second eccentrics w/ ribbon: https://www.youtube.com/watch?v=_Y0jCDZb1Gs (this is the best I could find: start at minute 2; have the opposite hand bring the band overhead and slowly lower under tension, do not raise the arm up with the band)
4. 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)
5. hip thrusts: https://www.youtube.com/watch?v=8VrpD2ZXeP8
6. fire hydrants: https://www.youtube.com/watch?v=La3xYT8MGks
7. horizontal knee tucks with resistance: https://www.youtube.com/watch?v=Ze8GZvlN4Lo
8. static band anti-rotation: https://www.youtube.com/watch?v=dduCoWd4qIU
9. hanging around the worlds: https://www.youtube.com/watch?v=jy2zjpcrtAI (start @ 0:45s -1:15)
10. candlestick melts: https://www.youtube.com/watch?v=0hHkafYHamQ (start minute 4:39: watch her back…BUT do this movement standing up until you have built up to being able to do this movement standing while holding a barbell. Then progress to GHD).