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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