Mobilization
Mobilize shoulder blades (video start 1:17) & TFL (just under crest of hip bone) with lacrosse ball
Shoulder strengthening: 3 round of:
12 alternating 5 second eccentrics w/ ribbon (6 going to side, 6 going to front)
20 second internal and external rotation static hold
Glutes/hips/lower back strengthening: 3 round of
15 hip thrusts (use empty barbell if possible)
12 fire hydrants (8/leg)
FIRE sequence: 3 rounds of:
12 horizontal knee tucks with resistance (red band)
30s static band anti-rotation x 2 (1 facing forward and 1 facing backward)
12 hanging around the worlds (6 in each direction; move legs in circular motion: video start 45s)
3 candlestick melts (video start 4:39)
Hip stretch: crossed shins with forward fold (2min per leg: do not force position)