Friday Group Strength and Conditioning

Today’s goal is to introduce  you to a tool you can use during lockdown, quarantine, restriction.

It is Ido Portal’s 30/30 squat challenge. You are welcome to participate in the challenge if you like, or to scale it… for example 5/30 would be 5 minutes of squatting per day for 30 days. But today is to give you some guidance that will help you make the decision safely, and enable you to think about maintenance tools. days.

Links below describe the 30/30 challenge and background.,a%20period%20of%2030%20days.&text=The%20Rule%20of%20the%2030,erect%20or%20with%20neutral%20spine.



warm up

-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can

-10 side to side squat

-10 deep lunges

-10 pike squat

-10 reverse lunge crossover step

-10 hawaiian squat. 5 each side

-10 squat to one leg extensions

-10 bottom-up pistols



I’d strongly recommend doing as much of today’s workout barefoot as is feasible for you.


If you cannot get into a squat, or you cannot hold your torso upright, or your back rounds under fatigue, hold on to an object for assistance or use a counterbalance weight. Ask your coach to clarify.

Do not “rest” on your knees. Especially if this causes knee pain.

If you cannot keep your heels on the ground then elevate the heels as needed by whatever means is convenient. This can include facing down hill on a slope, placing an object behind the heels. Wearing shoes with stable heels.


If you feel something is wrong, just stand up and take a break.  If your squat form is dangerous, coaches will encourage you to take a break.  Don’t worry if you can’t stay in the squat for the whole 20 min today. The goal is to get a gauge for how you might incorporate this into a sustainable daily routine including things like computer breaks.


WOD. Try to stay coordinated as a group. Cycle through this sequence for 20 min. Be mindful to always lengthen your spine and stay on the heels.


-50 squat bounces.  These should be GENTLE… same principle as your pike squat


-gentle knee push 10 per side

-Unilateral external rotation. 10 reps each side with 10 s hold on last rep

– prayer stretch 20 reps at 2 s per rep

-sky reaches. 12 per side  extend range if possible

– squatted head to ground. 10 reps + 10s hold on last rep


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