Mobilization
Mobilize traps with lacrosse ball (video start 0:34) 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 (this will take time to open up)
Shoulder strengthening: 3 round of:
12 face pulls (video start 3:03)
6 reach, roll, & lift per arm
Glutes/hips/lower back strengthening: 3 round of
12 palof press
10 monster walks each direction (red band!)
FIRE sequence: 3 rounds of:
30s hold/side side plank (do windmill if possible)
12 supermans
Hip stretch: happy baby (2min hold: do not force position)
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