Friday Group Strength and Conditioning

Warmup

-10 squat

-10 side to side squat

-wrist series

 

WOD 1 (barefoot recommend. Arch your foot, grip with toes and keep heels on the ground)

-Ido Portal squat warmup mod 1 (a)

-Ido Portal squat warmup mod 2 (b)

-Scap and shoulder activation (c)

 

(a) https://www.youtube.com/watch?v=xPwG2hqnOx0

– 10 alternating reps hip rotation on all fours. Be slow and gentle with internal rotation https://youtu.be/xPwG2hqnOx0?t=20

 

-10 alternating squat hip rotations  https://youtu.be/xPwG2hqnOx0?t=45

 

Р90s toes stretch (curled seiza),  https://youtu.be/xPwG2hqnOx0?t=63

– 10 reps dynamic toes stretch https://youtu.be/xPwG2hqnOx0?t=74

– 1 min static squat https://youtu.be/xPwG2hqnOx0?t=95

 

(b)

https://www.youtube.com/watch?v=lbozu0DPcYI

-10 knee push each side. Do in sets of 5 with 20s hold every 5th rep. Try to extend arm

https://youtu.be/lbozu0DPcYI?t=12

 

-10 sky reach each side. Do in sets of 5 with 20s hold every 5th rep. Try to extend arm

https://youtu.be/lbozu0DPcYI?t=42

 

-15 Buddha prayers. Aim for max width https://youtu.be/lbozu0DPcYI?t=80

-15 Squat Bows with 30s hold on last rep https://youtu.be/lbozu0DPcYI?t=107

 

(c) Manflow, scapular mobility:

2R Manflow prone scapular mobility https://www.youtube.com/watch?v=ud3qjfjHaCE

 

-30s prone Y (thumbs up) 1:19

-30s prone T (palms down) 2:12

-30s prone W (palms up) 3:08

-3 prone pull up 3:57

 

WOD 2

6 sets of 10 strict shoulder press.

Start light and increase weight each round

 

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