15min Relaxation / Parasympathetic Breathing – lying flat on back w/ hands on belly, feet propped relax spine. Inhale through nose, exhale through mouth — exhale longer than inhale, try to relax as much as possible with each exhale
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20min Continuous Shoulder Movement Circuit
A – Foam Roll Lats / Scaps / Pecs – 30-45 sec per area
B1 – Side-lying Shoulder Windmill – 2-3 x 3-4 rotations ea side
B2 – Back to wall Shoulder Flexion – 2-3 x 3-4 reps keeping spine on wall from sacrum to neck
B3 – Quadruped Scap CAR’s – 2-3 x 3-4 rotations
C – Hanging hollow body hold from pullup bar with active scap depression – 60 sec
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20 min Continuous hip/hamstring circuit
A – Mini band straight leg monster walks x 10 steps forward and backwards
B – half kneeling hip flexor stretch 30 sec/side, rest 30 sec x 2 sets/side (rib cage down, squeeze butt)
C – 30 sec glute bridge hold with active butt, 30 sec rest x 3
D – hip capsule mobilization (https://www.youtube.com/watch?v=5bDjOB3w4xE knee pull ins and prone wipers) – do 5-6 of each variation
E – Adductor dips x 5-6/side (https://www.instagram.com/p/BiZ02qGHLkz/)
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15 min easy AB, HR <120
This was the perfect day and week that I need. Shoulder is super achy, hip is too. But the hip hamstring circuit opened it up quite a bit. IF I stayed on my feet the hip/groin would get sore and uncomfortable.