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.
(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
Banded-Assisted Cross-Pull Scap Retraction
If you are unfamiliar with tempo and how tor read it in your programming, watch this VIDEO. If you would like more in-depth information regarding tempo and it’s benefits, read this great ARTICLE written by Head Coach and Founder of Invictus, C.J. Martin.
Session One
A.
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Seated Single Leg Lift x 20 reps (right leg)
Interval 2 – Seated Single Leg Lift x 20 reps (left leg)
Interval 3 – Pistol Squat Balance Leg Lift x 20 reps (right leg)
Interval 4 – Pistol Squat Balance Leg Lift x 20 reps (left leg)
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of complex:
Pistol Squat x 5 reps (right leg) + Pistol Squat x 5 reps (left leg)
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Weighted Pistol Squat Balance Pulses x 10 reps (right leg) @ 1010
Interval 2 – Weighted Pistol Squat Balance Pulses x 10 reps (left leg) @ 1010
B.
One set of:
Tempo Chest-To-Bar Pull-Ups x 8 reps @ 31X1
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Weighted Chest-To-Bar Negatives x 2 reps @ 51A1 (VERY HEAVY)
Rest 60 seconds, then. . .
Every 15 seconds, for 60 seconds (4 sets) of:
Strict Chest-To-Bar Pull-Ups x 3 reps
Followed by. . .
Every 15 seconds, for 60 seconds (4 sets) of:
Butterfly Chest-To-Bar Pull-Ups x 5 reps
C.
One set of:
L-Sit Hold on Parallettes (or Kettlebells) x 60 seconds
Followed by. . .
Two sets of:
Movement 1 – V-Up to V-Sit x 20 seconds
Rest 10 seconds, then. . .
Movement 2 – Elbow Jacks x 90 seconds
*Rest 30 seconds between sets.
Followed by. . .
For 60 seconds, perform one set of:
L-Sit Hold on Low Rings x max effort
Session Two
A.
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Yoyo Walk (3 meters) x 2 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Strict Handstand Push-Up x 6 reps
Interval 4 – One Arm Handstand Hold on Wall x 8 seconds (each arm)
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of complex:
Strict Pull-Up x 5 reps + Handstand Walk x 10 meters
Followed by. . .
Three sets of:
Handstand Marching x 60 seconds
Rest 30 seconds between sets
B.
Every 45 seconds, for 5 minutes (2 sets) of:
Interval 1 – Banded Push-Ups x 12 reps (heavy band)
Interval 2 – Strict Dumbbell Shoulder Press x 12 reps
Interval 3 – Dynamic Push-Ups on 24″ Box x 24 reps
Rest 45 seconds between sets.
Followed by. . .
For 60 seconds, perform one set of:
Weighted Reverse Snow Angels (5# each hand) x max reps (FAST)
Session Three
A.
Every 45 seconds, for 3 minutes (4 sets) of:
Legless Rope Climb x 2 reps (contiguous)
*Once you return to the bottom of the rope on the first climb, lightly touch the floor with one foot and continue into your second rep.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Pull-Up Taps
x 5 reps (right arm)
Interval 2 – Rope Pull-Up Taps x 5 reps (left arm)
*During each set do not allow your feet to touch the floor.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Climb (with legs) x 3 reps
Interval 2 – Kipping Handstand Push-Ups x 15 reps
Followed by. . .
Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Legless Rope Hang Hold (right hand on top) x 30 seconds
Interval 2 – Legless Rope Hang Hold (left hand on top) x 30 seconds
*No video, just hang from the rope without feet for the time duration.
B.
With a 60 second cap, perform one set of:
Movement 1 – Strict Chest-To-Bar Pull-Ups x 5 reps
Movement 2 – Strict Toes-To-Bar x 5 reps
Movement 3 – Air Chair Swing x 5 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Roll-Over Pull-Over x 5 reps
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x 10 reps
Followed by. . .
Every 15 seconds, for 3 minutes (12 sets) of complex:
Butterfly Chest-To-Bar x 1 rep + Bar Muscle-Up x 1 rep
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of complex:
Toes-To-Bar x 7 + Bar Muscle-Up x 3 reps
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