Mobilization
Mobilize upper lats (just under armpit; video start 0:50s) & glute medius with lacrosse ball
Shoulder strengthening: 3 round of:
20 diagonal pull aparts (10 per direction)
10 internal/external rotation with band
Glutes/hips/lower back strengthening: 3 round of
10 eccentric glute bridges (use paper plates under feet to slide)
12 birddogs
FIRE sequence: 3 rounds of:
12 dead bugs (video start 1min)
12 scissors
12 wood chops (6-10# ball or weight)
10 prone cobras
Hip stretch: pigeon position (2min per leg: do not force position)