Mobilization
Mobilize upper lats (just under armpit; video start 50s) & glute medius with lacrosse ball
Shoulder strengthening: 3 round of:
10 OH plate circles in each direction (clockwise and counter clockwise: 5# max weight)
10 I’s/Y’s/T’s (2.5# women, 5# men, 1 rep = 1 I, 1Y, 1T)
Glutes/hips/lower back strengthening: 3 round of
12 body wt. split squat (6/leg; back foot on bench if possible)
12 clams/side (with resistance band if possible)
FIRE sequence: 3 rounds of:
12 PVC pipe sit ups (or hold arms overhead throughout situp)
12 windmills (6/side; moderate wt. KB)
10 KB around the worlds in each direction
3-6 back extensions (scale number to ability or substitute 10 hip extensions or empty barbell good mornings; video start 30s)
Hip stretch: dragon (2min per leg: do not force position; video start 37s)
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