Weekly Recovery WOD

Mobilization

Mobilize upper lats (just under armpit; video @ 50s)  & glute medius with lacrosse ball

Shoulder strengthening: 3 round of:

10 OH plate circles  in each direction (clockwise and counter clockwise: 5# max weight)

10 I’s/Y’s/T’s (2.5# women, 5# men, 1 rep = 1 I, 1Y, 1T)

Glutes/hips/lower back strengthening: 3 round of

12 body wt. split squat (6/leg; back foot on bench if possible)

12 clams/side (with resistance band if possible)

FIRE sequence: 3 rounds of:

12 PVC pipe sit ups (or hold arms overhead throughout situp)

12 windmills (6/side; light to moderate KB)

10 KB around the worlds in each direction (video first :15s)

3-6 back extensions (scale number to ability or substitute 10 hip extensions or empty barbell good mornings) (GM video @ :30s)

Hip stretch: dragon (2min per leg: do not force position; video start @ :37s)

 

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