Weekly Recovery WOD

Mobilization

Mobilize upper lats (video start 50s)  & glute medius with lacrosse ball

Shoulder strengthening: 3 round of:

10 I’s/Y’s/T’s (2.5# women, 5# men, 1 rep = 1 I, 1Y, 1T)

12 alternating 5s eccentrics w/ ribbon (6 going to side, 6 going to front; video start 2min)

Glutes/hips/lower back strengthening: 3 round of

15 hip thrusts (use empty barbell if possible)

12 birddogs

FIRE sequence: 3 rounds of:

12 dead bugs (video start 1min)

Single-leg KB swap (10 passes on each foot)

12 pilates corkscrew

10 prone cobras

Hip stretch: pigeon position (2min per leg: do not force position)