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 Balls etc.
Please take a look at the recommeded 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)
Straddle and Pike Stretch (Adductor and Hamstring Mobility)
Band-Assisted Lat and Hip Flexor Stretch
Single Arm Hang from Bar (Lat and Pec Stretch)
Calf and Hamstring Combo Stretch
Banded-Assisted Cross-Pull Scap Retraction
Session One
A.
Spend three minutes working on proper hand and foot placement for a kick to handstand
Immediately followed by. . .
Every 30 seconds, for 3 minutes (6 sets), complete:
Three-Quarter Handstand on Wall x 15 seconds
Followed by. . .
Two minutes of:
Freestanding Head Stand, Tripod or Headstand with Feet on Wall
Immediately followed by. . .
Every minute, on the minute, for 6 minutes (2 sets), complete:
Interval 1 – Donkey Kicks x 20 reps
Interval 2 – Finger Presses x 20 reps
Interval 3 – Hand Plank Shoulder Taps x 30 reps
B.
Every minute, on the minute, for 6 minutes (2 sets), complete:
Interval 1 – Kipping Swings on Bar x 6-8 reps
Interval 2 – Bar Hang Knees-to-Chest x 4-6 reps @ 3111
Interval 3 – Pike Stretch
x 30 seconds
Followed by. . .
C.
Every minute, on the minute, for 6 minutes (2 sets), complete:
Interval 1 – Chest-To-Bar Diagonal Hold x 30 seconds (Note the height of the bar for future use)
Interval 2 – C2B Elbow Drivers x 20 reps
Interval 3 – Strict Pull-Up or Chest-To-Bar Pull-Up Negatives @ 30A1 x 6-8 reps
Session Two
A.
If you are unfamiliar with the False Grip, watch this video.
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – False Grip Static Hang x 5 seconds
Interval 2 – Scap Pull-Ups on Rings (False Grip or natural grip) x 10 reps
Interval 3 – Full Support Hold (on low rings) x 10-20 seconds
Interval 4 – Ring Dips with Scaling Options x 4-8 reps
Followed by. . .
Every 30 seconds, for 4 minutes (8 sets) of:
Squatted Strict Muscle-Up Transitions x 4 reps
Followed by. . .
B.
Every minute, on the minute, for 3 minutes, (3 sets) of:
Ring Swings x 8 reps
Followed by. . .
Every minute, on the minute, for 5 minutes (5 sets) of:
Pop Swings x 6-8 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Elbow Drops x 6-8 reps
Session Three
A.
Every 30 seconds, for 3 minutes (6 sets) of:
Pistol Squat Balance x 20 seconds
(Alternate legs and use vertical post on squat rig for balance if necessary. The idea is to learn to sit in the pistol position without assistance or losing balance.)
Followed by. . .
Every minute, on the minute, for 6 minutes (6 sets) of:
Banded Pistol Squat
x 6-10 reps
Followed by. . .
B.
Every minute, on the minute, for 5 minutes (5 sets) of:
Strict Pull-Ups or Pull-Ups with Scaling Options x 6 reps @3111
Followed by. . .
C.
Every minute, on the minute, for 4 minutes (4 sets) of:
Arch Tuck Extend to L-Sit on Boxes x 5 reps
Hi Everybody,
This morning we experienced a glitch with the publishing program for the website which caused a delay in this week’s programming posting on time. We have corrected the problem and will have future programming posted for the week on Sundays at 8:00 pm Pacific Time.
Thank you all!
Travis Ewart and the Invictus Team
Session 2:
A) natural grip for scap pullups (couldn’t imagine doing false grip on these), 20 seconds on full support hold, 4 ring dips (these were hard after the hold!)
Did the harder version of squatted muscle up transitions – loved these!
B) done – I liked the elbow drops!
Food the Elbow Drops get your arms in your triceps insertion?
Great job on the transitions! When doing the Elbow Drops, did you feel it mostly in your triceps insertion?
I remember feeling it somewhere in the tricep. Where exactly is the tricep insertion?
Just above the elbow on the lowest side of the upper arm.
Yes, that is where I feel it!
PERFECT!
Session 1:
A) enjoyed the handstand/headstand work! Got about 10 seconds in tripod headstand
B) done
C) loved this! exactly what I need to work on!
Did 6 strict pullups in interval 3
Session 3:
A) had trouble with the pistol squat balance, even though I love pistols – I definitely needed the post!
Did 10 regular pistols in the 6 min EMOM
B) did strict pullups minute 1, but only got 4 minute 2, so I switched to the scaling option with a 30 in chapter box for the rest
C) done
Fear is a big issue for me with anything handstand-related. Particularly, I am having trouble setting up for the Rocking Box Bridges stretch by kicking up into a handstand first. I am too scared of the box between me and the wall. I can get into the position another way, and I imagine that’s OK, but I’d like to get over this eventually. Any advice on this?
If there’s any way you could “build a box” work folding mats that would be my approach. Start with just one mat laying sideways against a wall then handstand over the top by placing your hands on the floor in front of the mat then your feet on the wall. Once you have done this add another folding mat on top and perform the handstand again. Repeat by adding mats until you are comfortable with mats the height of your box. If you are still worried have somebody spot you from the handstand and arch you slowly to the wall… Read more »
Great idea! I will try this – thanks!
So 3 sessions. Meant to be done on separate days over the course of a week?
Catherine, they can be done any way you choose. You can do them in any order, any day and before or after your regular training. In fact, if you feel like any of the sessions really helped you, you can even repeat a session (though I’d give yourself a few days before repeating a particular session). Also, if you are working Level Two and you find you have more time after completing your session, you may also consider adding the Level One session to hit more foundational skill and strength on similar movements as the corresponding Level Two session.
Hi Everyone!
Thank you for being a part of the new Invictus Gymnastics online program! We are very excited to hear how your sessions go from day to day, so sign-up with Disqus and leave your comments here! The more you comment the better we can serve you as coaches!
Train Hard!
Travis Ewart
Invictus Gymnastics