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:

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

1. 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).