Wednesday Group Strength and Conditioning

-400m no run

-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 squat to one leg extensions


* for twisting squat, use soft mat and go barefoot. Use hands for assistance if needed. If you can’t get out of the bottom then focus on controlling the lowering phase



WOD = 400m walking lunge

Advanced athletes can alternate lunging forward and backward every 20 steps, but keep moving in one direction.

Focus on accuracy and range of motion, but not necessarily speed.

Aim to

– keep the torso as upright as your ROM allows

-Keep the whole front foot stable with no wobble in the knee

-drive from the heel of the front foot

– control going in and out of the lunge with your glutes and NOT your knees!



-walk 400m

-2 min curled seiza (barefoot recommended)

-2 min hanging pike

-2 min hanging pancake

-2 min curled seiza


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