Weekly Recovery WOD

Reminder: We will be holding a mobility session Thursday 3/15 at 5:30PM!

Mobilization

Mobilize traps with lacrosse ball (video start 34s) and work on back flexibility laying on foam roller: 20s hold with roller just below shoulder blades, mid-back, and lower back. Aim for shoulders and butt to touch the floor with legs extended but do not force ( Increase time when able).

Shoulder strengthening: 3 round of:

12 shoulder abductions per arm (video start 2min)

reach, roll, & lift per arm

Glutes/hips/lower back strengthening: 3 round of

12 clams/side (with resistance band if possible)

10 per leg fire hydrants with circle (5 circles clockwise, 5 circles counterclockwise)

FIRE sequence: 3 rounds of:

12 reverse crunch

30s static band anti-rotation x 2 (1 facing forward and 1 facing backward)

12 windmills (6/side)

3-6 back extensions (scale number to ability or substitute 10 hip extensions or empty barbell good mornings (video start 30s)

Hip stretch: seated forward fold (2min: do not force position; video start 40s)

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