Weekly Recovery WOD

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)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s