Weekly Recovery WOD

Mobilization

Mobilize traps with lacrosse ball (video start 0:34s) and work on back flexibility laying on foam roller: 20s 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:

12 shoulder abductions per arm (video start 2min)

6 reach, roll, & lift per arm

Glutes/hips/lower back strengthening: 3 round of

12 clams/side (with resistance band if possible)

20 per leg fire hydrants with circle (10circles clockwise, 10circles counterclockwise)

FIRE sequence: 3 rounds of:

12 reverse crunch

30s static band anti-rotation x 2 (1 facing forward and 1 facing backward)

12 windmills (6/side)

3-6 back extensions (scale number to ability or substitute 10 hip extensions or empty barbell good mornings (video start :30s)

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

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