May 29-June 4, 2017 – Invictus Gymnastics Level One

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)

Med Ball Thoracic 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

Wrist Stretches

Twisted Cross

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

Couch Stretch

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.
One set of:
Kettlebell Ankle Pulses x 20 reps (each leg)

Followed by. . .

Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Front Weighted Pistol Half Squat x 4 reps @ 2211 (right leg)
Interval 2 – Front Weighted Pistol Half Squat x 4 reps @ 2211 (left leg)

Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pistol Half Squat x 4 reps @ 2211 (right leg)
Interval 2 – Pistol Half Squat x 4 reps @ 2211 (left leg)

Followed by. . .

Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Band-Assisted Pistol Balance Pulses (Front Weighted if necessary) x 10 reps (right leg)
Interval 2 – Band-Assisted Pistol Balance Pulses (Front Weighted if necessary) x 10 reps (left leg)

Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pistol Balance Pulses x 10 reps (right leg)
Interval 2 – Pistol Balance Pulses x 10 reps (left leg)

Followed by. . .

Every 90 seconds, for 3 minutes (1 set) of:
Interval 1 – Single Leg Balance (30 seconds each position, right leg)
Interval 2 – Single Leg Balance (30 seconds each position, left leg)

B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pull-Up Negatives x 6 reps @ 30A0
Interval 2 – Reverse Snow Angels x 20 reps @ 1010

Followed by. . .

For 60 seconds, perform one set of:
Jumping Pull-Ups x max reps

C.
Every 20 seconds, for 3 minutes (3 sets) of:
Interval 1 – L-Hang Hold on Bar x 10 seconds
Interval 2 – Kipping Knees-To-Chest x 10 reps
Interval 3 – Chin Hang Hold x 10 seconds

Followed by. . .

For 2 minutes, perform one set of:
Tuck Rock x max reps

Session Two
A.
For time, perform one set of:
Hand Plank Shoulder Taps x 30 reps

Followed by. . .

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Marching with Feet on Box x 30 reps
Interval 2 – Wall Slides x 10 reps @ 1011

Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 30 reps
Interval 2 – Wall Slides x 15 reps @ 1011

Followed by. . .

Option 1 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Backward Ladder Crawls x 10 meters
Interval 2 – Stationary Sun Gods (Position “C”) x 25 seconds
Interval 3 – Kick-Up to Handstand on Wall Scaled x 30 seconds

Option 2 –
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Backward Ladder Crawls x 10 meters
Interval 2 – Stationary Sun Gods

(Position “C”) x 25 seconds
Interval 3 – Back-To-Wall Handstand Hold x 30 seconds

Followed by. . .

Every 2 minutes, for 4 minutes (1 set) of:
Interval 1 – Reverse Snow Angels x 40 reps @ 1010
Interval 2 – Piked Wall Handstand Hold x 90 seconds

B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Hand Plank x 45 seconds
Interval 2 – Push-Up Negatives x 10 reps @ 40A0 (Use your knees to assist to the plank position)
*Form is important on both of these movements. Allowing your belly to sag or your head to droop is less than standard. Squeeze your glutes, pull your belly button up toward your spine, bring your ribs and hips closer together and keep your head neutral, but do not let your butt shoot up out of alignment.

Session Three

A.
If you are unfamiliar with the Rope Foot Hold Technique, please watch this VIDEO.

Every 30 seconds, for 2 minutes (4 sets) of:
Rope Hang Hold x 10-15 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Hang Knees-To-Armpits x 6-8 reps
Interval 2 – Rope Hang Hold x 10 seconds

Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Rope Pull-Ups (with feet of floor) x 6-8 reps

Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Rope Pinch to Stand x 6-8 reps (right hand on top)
Interval 2 – Rope Pinch to Stand x 6-8 reps (left hand on top)

Followed by. . .

With a 60 second time cap, perform:
Rope Climb x max effort

B.
Every 20 seconds, for 60 seconds (1 set) of:
Interval 1 – Lat Insertion Pull-Ups x 8 reps
Interval 2 – Kipping Swing x 8 reps
Interval 3 – Kipping Knees-To-Chest x 8 reps

Rest 60 seconds, then. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Bar Jump-Up to Support x 10 reps
Interval 2 – Kipping Knees-To-Chest x 10 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Target Reach Swing x 5 reps
Interval 2 – Muscle-Up Bar Pull x 5 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Prone Banded Lat Pull-Down x 15 reps
Interval 2 – V-Up to V-Sit x 10 reps