October 31, 2024 – Invictus Athlete & Competition Program

A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

B.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression (we love the NormaTec units at Invictus), electrical muscle stimulation (Compex or Marc Pro), contrast baths, salt baths, castor oil packs, etc….

C.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

D.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Active Recovery Swim
Against a 2 minute clock, perform as many reps as possible of:
100 Meter Swim
15 V-Ups
Max Push-Ups in the remaining time.
Rest 60 seconds between sets and repeat for FIVE total sets.

After the 5th set, rest and extra 2 minutes, then…

Against a 2 minute clock, perform as many reps as possible of:
100 Meter Swim
15 Air Squats
Max Burpees in the remaining time.
Rest 60 seconds between sets and repeat for FIVE total sets.