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