Level: , ,
Focus: , ,

This recovery workout is designed for people with tight lats, tight back muscles, and limited mobility.

Make sure the ribs stay set downwards, backwards, and inwards. Set them down with an exhale to get the correct position.

Go slowly through this workout and focus on the positions being achieved, not the fatigue you’re experiencing.

A1) Lat Hang

  • 3 sets of 5 reps
  • Rest: 30 sec
  • ISO tempo

Reps = # of breaths. With or without the balloon. The video will coach you through it.

A2) 90-90 Hip Lift with Feet Out

  • 3 sets of 5 reps
  • Rest: 30 sec
  • ISO tempo

Reps = # of breaths. The video will give you some context. You’ll need to focus on the hip lift portion. Make sure your abs are NOT on for this. When this gets easy and you don’t feel it in your hamstrings at all, progress to the 90-90 Crossover [https://youtu.be/4-cgNHMF4zU].

A3) Right Sidelying Left Adductor Pullback

  • 3 sets of 5 reps
  • Rest: 30 sec
  • ISO tempo

Reps = # of breaths. Start with the easiest variation. Progress through as able. If it’s not working or you’re cramping in your inner thigh/groin area too much, give the other exercises two weeks before adding this one.

B1) Lower Trunk Rotation

  • 3 sets of 5 reps
  • Rest: PRN
  • 303 tempo

B2) Dead Bug

  • 3 sets of 5 reps
  • Rest: PRN
  • 151 tempo

The video talks about a lot of the things that you’ll need to focus. Especially make sure you have the hip tilt position. Your variation is the one with your feet on the ground and one hand falling over your head. Start AND end with your right arm up to help address some of your asymmetry in your shoulders.

B3) Backwards Bear Crawl

  • 3 sets of 50' reps
  • Rest: PRN
  • 2010 tempo

B4) Walking Lunge with Outside Heel Tap

  • 3 sets of 10 reps
  • Rest: PRN
  • 2011 tempo

Stick it in the bottom position for a second before returning to the top.

B5) Plate Squat with Ball Between Knees

  • 3 sets of 6 reps
  • Rest: PRN
  • ISO tempo

Hold a 5lb plate. Actively squeeze the ball. Arms reach forward, feet stay flat and relaxed. Squat down about halfway and hold there.

B6) Kettlebell Romanian Deadlift

  • 3 sets of 8-12 reps
  • Rest: PRN
  • 301 tempo

Higher reps is better, but only if you’re driving with your hamstrings. Increase weight as able. It would be a great goal for you to get to the single leg variation [https://youtu.be/Q6j1n1HffDg] where you’re demanding balance on one leg.