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
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.
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Mini Handstands x 20 reps
Interval 2 – Kick-Up to Handstand on Wall Scaled x 40 seconds
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Mini Release Handstands x 20 reps
Interval 2 – Kick-Up to Handstand on Wall x 40 seconds
Followed by. . .
Option 1 –
For 60 seconds, perform one set of:
Three Quarter Handstand Hold on Wall x max effort
Option 2 –
For 60 seconds, perform one set of:
Nose-To-Wall Handstand Hold x max effort
B.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Tuck Rocks x 40 seconds
Interval 2 – Straight Leg Bottom Balance x 40 seconds
Interval 3 – Elbow Jacks x 20 reps
C.
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Chest-To-Bar Pull-Up with Scaling Option x 8-10 reps
Interval 2 – Chest-To-Bar Elbow Drivers x 20 reps
Interval 3 – Half Pull-Up x 5 reps
Interval 4 – Rest
Session Two
A.
If you are unfamiliar with the False Grip, please watch this VIDEO.
If you do not know how to tape your hand for the False Grip, watch this VIDEO.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Pull-Up Negatives x 4 reps @ 30A1
Interval 2 – Ring Hang Roll to Inversion x 4 reps
Interval 3 – False Grip Static Hang x 15 seconds
Followed by. . .
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings @ 5 seconds x 2 reps
Interval 3 – Ring Dips with Scaling Option x 8 reps
B.
One set of:
Supine Ring Swings x 15 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Supine Snap Pulls on Low Rings x 5 reps + Supine Snap Pull Risers x 5 reps
Interval 2 – Supine Snap Pull Transitions on Low Rings x 8 reps
One set of:
Movement 1 – Prone Cuban Press (full range) x 10 reps
Movement 2 – Prone Cuban Press (6 positions) x 15 reps (each position)
Session Three
A.
Spend 60 seconds working on proper hand and foot placement for a Kick to Handstand.
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall Scaled x 40 seconds
Interval 2 – Elevated Knee Handstand Push-Ups x 10 reps @ 1111
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall x 10 reps
Interval 2 – Elevated Foot Handstand Push-Ups x 10 reps @ 1111
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Wall Slides x 10 reps @ 1211
*During the 2 second pause at the bottom of the Wall Slide, squeeze your elbows as tight to your sides as possible to flex your lats. Be sure to keep your wrists, elbows and mid back against the wall. At the top squeeze and hold tight for a full second.
Interval 2 – Wall-Facing Handstand Hold x 45 seconds
*Challenge yourself to get as close to the wall as possible.
B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold x 15 seconds
Interval 2 – Ring Dip Negatives x 3 reps @ 51A1
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Push-Up Negatives x 3 reps @ 51A1
Interval 2 – Banded Triceps Extension x 20 reps (10 reps each arm)
Followed by. . .
For 60 seconds, perform one set of:
Ring Dips with Scaling Option x max reps
Session 2:
A) Ring dips scaled with box behind
B) Prone Cuban Press with 1# plates – I hope we were allowed rest between the positions in Movement 2! I almost died even with the rest 🙂
Session two I did level one for this as it started with MU
A. Done liked this! Found I had to do a tiny jump for the hang roll to inversion – is that allowed?
Catch position hold tough, needed to use tiny elastic for the ring dips.
B. Forgot the swings oops. Everything else done… my hands are killing me ?
A. If you need to jump to get up that’s fine, just try to eccentrically lower out of it with straight arms and with as much ease as possible.
It’s fine to use a band, but for full dips I’d prefer that you use the Scaling Option in the videos. I’m not a huge fan of the bands for dips or Pull-Ups because the tension is limited in adjustment for finding the right amount of help.
B. Life goes on!
Good work Heather!
Session 2 completed as Rx. Struggling with my Ring MU lately, so I figured stepping back and revisiting the basics was best 🙂
Great approach! If you have any vids that you need looked at just post on the FB Page!
You’re right, and I should remember to do this more in the future. Sometimes I just get hesitant because I know you have A TON of videos to go through!
You pay as much as the rest of the members, my friend. You are entitled to a zero-guilt evaluation of your movements 🙂