Weekly Recovery WOD


Mobilize upper lats (just under armpit; video start 0:50s)  & glute medius with lacrosse ball

Shoulder strengthening: 3 round of:

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

12 alternating 5 second eccentrics w/ ribbon (6 going to side, 6 going to front; use opposite hand to assist in raising band, slowly lower)

Glutes/hips/lower back strengthening: 3 round of

15 hip thrusts (use empty barbell if possible)

12 birddogs

FIRE sequence: 3 rounds of:

12 dead bugs (video start @ 1min)

Single-leg KB swap (5 passes on each foot)

12 pilates corkscrew

10 prone cobras

Hip stretch: pigeon position (2min per leg: do not force position)

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