Mobilization
Mobilize shoulder blades (infraspinatus; video start 1:17) & TFL (just under crest of hip bone) with lacrosse ball (do against wall if floor is too intense)
Shoulder strengthening: 3 round of:
10 pull aparts (video first :20s)
12 shoulder abductions per arm ( video start at minute 2; bonus work at minute 2:20)
Glutes/hips/lower back strengthening: 3 round of
20s hold single leg glute bridge (each leg)
10 per leg fire hydrants with circle (5 circles clockwise, 5 circles counterclockwise; straighten leg if possible)
FIRE sequence: 3 rounds of:
12 jack knifes (level 1 in video)
Single-leg KB swap (5 passes on each foot)
12 bird dogs
Hip stretch: lizard (2min per leg: do not force position)