Weekly Recovery WOD


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

Shoulder strengthening: 3 round of:

20 diagonal pull aparts (10 per direction)

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

Glutes/hips/lower back strengthening: 3 round of

10 eccentric glute bridges (use paper plates under feet to slide)

12 windshield wipers (on each side; video first min)

FIRE sequence: 3 rounds of:

12 horizontal knee tucks with resistance (red band)

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

10 KB halos in each direction

3 candlestick melts (substitute cat/cow if too intense; video start minute 4:39: watch her back)

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

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