Mobilization
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)
10 prone cobras
Hip stretch: pigeon position (2min per leg: do not force position)