Monday Group Strength and Conditioning

October 25, 2020 / By j0ssy

WOD 1: Deadlift

10-8-6-4-3-2-2-1-1-1-1

Aim to increase weight with each round.

Rest up to 2.5 min between sets but don’t get cold.

Explore 1 rep max with good form. If your back is rounding, stop there, even if you think you can lift more. Try to clean up form with remaining reps

WOD 2

Introduction to Gabo Saturno’s V-sit development routine. Use yoga blocks, parallettes, benches or boxes as needed.

Go as far as possible in the remaining class time, but do not rush.

Stay synchronized as a group. No rush. Help each other scale and explore

Focus on pulling the belly button to spine and extending the hips and spine as opposed to tugging on the hamstrings.

This is a wonderful routine to use at home. It offers a lot of developmental gains with daily use.

If you cannot do a step, scale or perform the last variant that you were able to do.

1. Standing Forward Fold Pumps (20reps) https://youtu.be/emyOfFK2S8o?t=122

1.1 hold hanging pike for 40s. You can keep it dynamic if you need https://youtu.be/emyOfFK2S8o?t=160

2. Seated Pike Butt Lifts (10 reps with 5-8s finishing hold) https://youtu.be/emyOfFK2S8o?t=197

2.1 Seated forward fold 25s. use as recovery. Focus on breathing and extending. Don’t tug hamstrings https://youtu.be/emyOfFK2S8o?t=267

3.1 Seated forward fold 25s. use as recovery. Focus on breathing and extending. Don’t tug hamstrings https://youtu.be/emyOfFK2S8o?t=357

4. Tuck L-Sit To Tuck V-Sit (10 reps) https://youtu.be/emyOfFK2S8o?t=392

4.1 single leg forward fold 20 s each side https://youtu.be/emyOfFK2S8o?t=441

5.1 Wide seated forward fold (25s) https://youtu.be/emyOfFK2S8o?t=556

6. Wall Assisted Tuck V-Sit (10 sec) https://youtu.be/emyOfFK2S8o?t=603

10. Seated Pike Leg Lifts (10 reps + 10 sec Hold) https://youtu.be/emyOfFK2S8o?t=898

10.1 Seated forward fold (25s) https://youtu.be/emyOfFK2S8o?t=967 “

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