Thruster 3-3-3-3-3 @ 22X1
AMRAP 10 Minutes:
Fran
21-15-9
Thruster 95/65
Pull Up
This video was shared with me by Chris Baad, one of our newer members who is CF Level 1 certified, and is a self-proclaimed mobility junky. It comes from a website called Breaking Muscle which is a great resource for movement and mobility info. Click here to view the original article by world record holding powerlifter, Donnie Thompson.
The protocol is for low back pain, but I have found it useful for hip mobility and glute activation as well, both of which I struggle with.
The steps are as follows:
- Forward pelvic tilts with adductor release
- Butterfly pelvic tilts
- Groin release
- Superhero pose
- Ipsilateral tracking for quadratus lumborum release
- Stripper pole
This stuff may look weird, but remember having a better squat is sexier than the shit you may have to do to get there. So if you can figure out how to get in and out of the band, you just might be able to use this protocol to unlock some potential.
