Weekly Recovery WOD

Mobilization

Mobilize traps with lacrosse ball (0:34s) 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. Increase time when able).

Shoulder strengthening: 3 round of:

10 single arm shoulder press with band; each arm (if no band, substitute wall slides) (2:05 mark in video)

10 banded external rotations with arm bent 90° (substitute wall taps if no band) (8min mark in video)

Glutes/hips/lower back strengthening: 3 round of

12 windshield wipers (on each side) (start video @ 0:30s)

12 single legged good mornings (6/leg)

FIRE sequence: 3 rounds of:

12 hollow rock to super man (start video @ 0:54s)

1min waiter’s walk per arm

10 KB halos in each direction

Hip stretch: seated forward fold (2min: do not force position; start video @ :40s)

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