Wednesday Group Strength and Conditioning

15 min EASY BIKE (Conversational pace)


Front Split warm up (about 15 min)

-40 calf raises with heels and toes touching. Keep knees locked and together

-90s elevated seiza

-40 calf raises with heels together and toes out. Keep knees locked and together

-90s squatted seiza. Keep ankles in plantar flexion

-40 calf raises with toes together and heels out as far as possible. Keep knees straight Reset if heels drift inward

-90s curled seiza. Curl toes under the foot as much as possible

-10 Pike squat



-10 min EASY BIKE (Conversational pace)


Front split prep (about 10 min)

-2 min standing pike

-10 Pike squat

-90s min kneeling Achilles stretch on each side.

-90s Standing Achilles stretch each side. Use foam roller or block. Keep heel down.

-90 s narrow hurdler each side on block/ab mats

-90 s wide hurdler on block/ab mats (each side)

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