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)

Shoulder strengthening: 3 round of:

12 face pulls

6 reach, roll, & lift per arm

Glutes/hips/lower back strengthening: 3 round of

12 palof press

10 monster walks each direction (red band!)

FIRE sequence: 3 rounds of:

12 reverse crunch

30s hold/side side plank (do windmill if possible)

12 pilates corkscrew

12 supermans

Hip stretch: happy baby (2min hold: do not force position)

YouTube Video Links

1. mobilize traps:  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. face pulls:  minute 3:03: https://dieselsc.com/how-to-warm-up-3-minute-shoulder-warm-up/

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

5. palof press:  https://www.youtube.com/watch?v=b65DLLjKHgw

6. monster walks: (red band only!): https://www.youtube.com/watch?v=DsY3ai6THPk

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

8. hold/side side plankL https://www.youtube.com/watch?v=9aP_kBduLCY

9. pilates corkscrewL https://www.youtube.com/watch?v=_zD3xN9G6Cg

10. supermans: https://www.youtube.com/watch?v=z6PJMT2y8GQ

11. happy baby: https://www.youtube.com/watch?v=eJfu82yrdNI

 

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