Mobilization
Mobilize shoulder blades (infraspinatus; video min 1:17) & TFL (just under crest of hip bone) with lacrosse ball
Shoulder strengthening: 3 round of:
20 second internal and external rotation static hold (video first 15s)
10 banded external rotations with arm bent 90° (substitute wall taps if no band; video start 8min)
Glutes/hips/lower back strengthening: 3 round of
16 fire hydrants (8/leg)
16 single legged good mornings (8/leg)
FIRE sequence: 3 rounds of:
12 hollow rock to super man (video start at 54s)
12 scissors
12 hanging around the worlds (6 in each direction; move legs in circular motion; video start at 45s-1:15)
Hip stretch: lizard (2min per leg: do not force position)
Comments/Results