Weekly Recovery WOD

Reminder: We will be holding a mobility session on Thursday, 3/8 at 5:30PM in the gym! 

Mobilization

Mobilize shoulder blades  (video minute 1:17) & TFL (just under crest of hip bone) with lacrosse ball

Shoulder strengthening: 3 round of:

20 second internal and external rotation static hold (first 15s of videos)

10 banded external rotations with arm bent 90° (substitute wall taps if no band) (video start 8min)

Glutes/hips/lower back strengthening: 3 round of

20 fire hydrants (10/leg)

12 single legged good mornings (6/leg)

FIRE sequence: 3 rounds of:

12 hollow rock to super man (video start 0:54s)

12 scissors

12 hanging around the worlds (6 in each direction; video 0:45-1:15) 

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

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