Mobilization
Mobilize shoulder blades (video start 1:17) & TFL (just under crest of hip bone) with lacrosse ball
Shoulder strengthening: 3 round of:
10 internal/external rotation with band
12 face pulls (video start 3:03)
Glutes/hips/lower back strengthening: 3 round of
30s hold single leg glute bridge (each leg)
12 palof press
FIRE sequence: 3 rounds of:
12 jack knifes
30s hold/side side plank (do windmill if possible)
12 wood chops (6-10# ball or weight)
12 bird dogs
Hip stretch: crossed shins with forward fold (2min per leg: do not force position)
Comments/Results