Please Note: Mobility and General Information for how to best use this programming can be found below Session Three at the bottom of this page.
For full tutorials, click the movement link at the bottom of each section (if applicable).
Session One
A.
Pistol Squat Progressions –
One set of:
Kettlebell Assisted Dorsiflexion Hold x 30 seconds (each ankle)
*As shown in video, but holding the furthest position of dorsiflexion.
Followed by. . .
Every 15 seconds, for 60 seconds (2 sets) of:
Interval 1 – Front-Weighted Pistol Balance (right leg) x 5-10 seconds
Interval 2 – Front-Weighted Pistol Balance (left leg) x 5-10 seconds
*Utilize a stationary object such as a squat rack if necessary to avoid falling backward.
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Banded Alternating Pistol Squat
x 8-10 reps (4-5 reps each leg)
Interval 2 – Front Weighted Candlestick Roll to Pistol Balance x 8 reps (4 reps each leg)
*Swing the weight in your hands forward if you need extra assistance getting up to a flat foot. Remove your shoes if you have trouble finding the pistol balance position.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Banded Alternating Pistol Squat x 10 reps (5 reps each leg)
Interval 2 – Candlestick Roll to Pistol Balance x 8 reps (4 reps each leg)
B.
Pull-Up Progressions –
Every minute, on the minute, for 6 minutes (6 sets) of:
Chest-To-Bar Pull-Up Negative x 5 reps @ 40A0
*If this is a weakness for you, you may opt to start with your chin above the bar rather than your chest to the bar.
Followed by. . .
One set of:
Pull-Ups with Scaling Option x 20 reps @ 21X0
*Use your legs as much or as little as necessary, but perform these reps unbroken.
Additional information and tutorials –
Lat Insertion Pull-Up Tutorial
Kipping Pull-Up Tutorial
Butterfly 4 Step
The Lazy L Bar Mount
Starting from a Dead Hang
C.
L-Sit Progressions –
Every minute, on the minute, for 3 minutes (3 sets) of:
L-Sit Lifts on Box x 10 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Banded Two-Handed Triceps Extensions x 30 reps (very light band, and fast reps)
Session Two
A.
Handstand Walk Progressions –
Spend 2 minutes working on one of the following. They are listed in the order of difficulty.
Option 1 – Kick to Handstand on Wall Scaled
Option 2 – Kick to Handstand on Wall
Option 3 – Single Leg Thigh Taps x max reps
Rest 60 seconds, then. . .
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Three Quarter Freestanding Handstand x 40 seconds effort
Interval 2 – Backward Bear Crawls (hands turned out) x 10 meters
*Keep feet half your body’s length away from your hands.
– – – – – – – –
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 40 seconds effort
Interval 2 – Wall-Facing Handstand Marching x 30-40 reps
– – – – – – – –
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Wall Climb x 1 rep
*If this is a weakness for you or you are fearful of getting vertical, climb as high as you feel comfortable, hold for 5 seconds, then carefully walk yourself back to the floor.
Additional information and tutorials –
Breaking Down the Handstand Walk
Proper Hand Positioning for Handstand Work
Gas Pedal/Brake Pedal for the Ramp
Rocking Vs. Waddling for Handstand Walk and Marching
B.
Push-Up Progressions –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Hand Plank Hold x 20-40 seconds
Interval 2 – Push-Up Negatives x 8 reps @ 40A0
Rest 60 seconds, then. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Incline Push-Ups on 30″ Box
x 10 reps
Interval 2 – Hand Plank Shoulder Taps x 20 reps
Session Three
A.
Rope Climb Progressions –
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Rope Pull-Ups from Box x 10 reps (5 reps each arm)
Interval 2 – Rope Hang Hold x 20-30 seconds (10-15 seconds each arm on top)
Interval 3 – Rope Climb Mount x 4 reps
Rest 30 seconds, then. . .
For 30 seconds, perform one set of:
Rope Climb x max effort
Additional information and tutorials –
B.
Bar Muscle-Up Progressions –
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Support on Bar x 6-8 reps
*Challenge yourself with a height that may be difficult, but doable. Use plates on a box to make incremental adjustments to find the right height to challenge you.
Interval 2 – Kipping Knees-To-Chest x 10 reps
Interval 3 – Supine Banded Lat Pull-Down x 15 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Supine Overhead Plate Lifts (15#/25#) x 10 reps
Interval 2 – Tuck-Ups x 15-20 reps
Additional information and tutorials –
Bad Cheerleader Jump to Bar
Target Reach Swing Tutorial
Breaking Down the Bar Muscle-Up
Connecting Bar Muscle-Ups – The Drop
Bar Muscle-Up Tips – Knees Up!
Slack is Bad
Starting from a Dead Hang
__________________________________________
General Information:
Session Duration:
Each session, for each level, is 20 minutes in duration if all equipment is at hand and the athlete stays on task.
Mixing Levels:
Each section (part “A”, “B” or “C”) of each session is focused on a particular movement. You may need to read the programming to know which movement that section is focused on. Mixing levels to create a somewhat “personalized” program for each athlete is highly recommended. For example: If section “A” is focused on handstand walks, section “B” is focused on bar muscle-ups, and section “C” if focused on ring dips, an athlete can use section “A” from Level Two, section “B” from Level One, and section “C” from Level Three, all while keeping the day’s session at the standard 20 minutes of gymnastics work.
Options:
When “Options” are listed they are in the order of difficulty from easiest to most difficult. For example:
Option 1 – (Easiest)
Option 2 – (More difficult)
Option 3 – (Most difficult)
Choosing the right level for a particular movement:
Level One is focused on building strength and fundamental movement patterns specific to each movement. This level is focused to help you grow the ability to perform the skill in a safe and comfortable manner. You will occasionally be asked to “test” a skill, though you may experience your first completed movement (such as a Bar Muscle-Up) during your regular training or while playing around at the gym. The Invictus Gymnastics Program is focused on helping give an athlete the tools to do their skills, but it is the athlete’s responsibility to test their skills on their own time.
Level Two is for the athlete who can already perform their movements successfully but lack volume, consistency or technique. Level Two will provide useful strength and technique drills along with information to better your skill knowledge base while making sure you are performing your very best during your WOD or competitions.
Level Three is designed around the advanced competitive athlete, ranging from local competitions to Regional level competitions. The athlete following this level should be able to perform the section’s focal movement in high repetitions and with consistency. Level Three may also add skills into the workout that are not the focal movement to better compliment the athlete’s body, add an appropriate amount of fatigue, and demand an athlete to be able to think clearly while performing complicated movements. Not all of the movements in this level are typical of functional fitness competitions but will better prepare an athlete for the unexpected for competition purposes.
Tempo – What does 30X0 mean?
If you are not familiar with tempo and how to read it in your programming, watch this VIDEO. If you would like more in-depth information regarding tempo and its benefits, read this great ARTICLE written by Head Coach and Founder of Invictus, C.J. Martin.
Getting Coach’s Feedback:
Join the Invictus Gymnastics Facebook Group. You can ask questions, post video, make friends from around the world and support other athlete’s efforts with the program. Video submission or questions posted while tagging the coach will result in direct help.
Mobility:
Stretching on a daily basis is a necessity for gains in mobility and injury prevention. Please note that the stretches listed below are to be utilized as often as possible even though they aren’t necessarily a part of your daily programming. Additionally, a low-impact and light warm-up is always recommended before stretching, e.g. Assault Bike, a light jog, Bear Crawls, Wall Ball Shots, etc.
Please take a look at the recommended stretches and try to include them in your daily warm-up if at all possible. The stretches/warm-ups are listed in what we would consider order of importance, yet depending on the skills you are working on for the day and your own personal needs the list may (and should) change.
Banded Scarecrow (Upper Anterior Chain Opener)
Rocking Box Bridges (Thoracic Mobility)
OR
*Overhead Barbell Underarm Stretch + Wall Bridge
Straddle and Pike Stretch (Adductor and Hamstring Mobility)
Band-Assisted Lat and Hip Flexor Stretch
Single Arm Hang from Bar (Lat and Pec Stretch)
Over the Shoulder Barbell Stretch
Calf and Hamstring Combo Stretch