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.
One set of:
Kettlebell Ankle Pulses x 20 reps (each leg)
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Balance Leg Lift x 15 reps (right leg)
Interval 2 – Pistol Balance Leg Lift x 15 reps (left leg)
Followed by. . .
Every 15 seconds, for 4 minutes (8 sets) of:
Interval 1 – Tempo Pistol Squat x 2 reps @ 41X1 (right leg)
Interval 2 – Tempo Pistol Squat x 2 reps @ 41X1 (left leg)
Followed by. . .
One set of:
Weighted Pistol Balance Pulses x 30 reps (15 reps each leg)
B.
If you are unfamiliar with the Butterfly 4-Step, please watch this VIDEO.
Every minute, on the minute, for 3 minutes (3 sets) of:
Butterfly Chest-To-Bar Pull-Up x 20 reps
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Pull-Up Pulses x 6-8 reps
Interval 2 – Half Pull-Up x 6-8 reps
Interval 3 – Lat Insertion Pull-Ups x 15 reps
C.
Every minute, on the minute, for 4 minutes (4 sets) of:
Interval 1 – Hollow Body Sit-Up to L-Sit on Kettlebells x 10 reps
Interval 2 – Seated Piked Single Leg Lifts x 40 reps (20 reps each leg)
*Keep your hands flat on the floor and sit as tall as possible to create a more acute angle in your hips.
Session Two
A.
Spend 2 minutes working on Freestanding Handstand Push-Up.
Followed by. . .
Every 30 seconds, on the minute, for 6 minutes (4 sets) of:
Interval 1 – Rocking Box Bridges x 15 reps
Interval 2 – Wall Climb + Wall-Facing Handstand Push-Ups x 5 (come off wall however is most convenient)
Interval 3 – Handstand Walk x 10 meters
Followed by. . .
Every 45 seconds, for 6 minutes (2 sets) of:
Interval 1 – One Arm Handstand Hold on Wall x 30 seconds (right arm)
Interval 2 – One Arm Handstand Hold on Wall x 30 seconds (left arm)
Interval 3 – Handstand Walk x 10 meters
Interval 4 – Wall Slides x 10 reps @ 2020
Every 20 seconds, for 4 minutes (3 sets) of:
Interval 1 – Alternating Uneven Push-Ups x 10 reps
Interval 2 – V-Up to V-Sit x 10 reps
Interval 3 – Dynamic Ring Dips x 10 reps
*Please use the box as shown in the video.
Interval 4 – Dynamic Push-Ups on Floor x 10 reps
Followed by. . .
One set of:
Banded Triceps Extensions x 50 reps (25 reps each arm)
Session Three
A.
Option 1 –
For 60 seconds, perform one set of:
Legless Rope Climb
x max reps
Option 2 –
For 60 seconds, perform one set of:
Legless Rope Climb from L-Sit x max reps
Rest 60 seconds, then. . .
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Butterfly Chest-To-Bar Pull-Ups x 5 reps
Interval 2 – Legless Rope Climb x 1 rep
Followed by. . .
For 60 seconds, perform one set of:
Rope Hang Scissor Kicks x max reps
Rest 60 seconds, then. . .
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Towel Hang Pull-Ups x 5 reps
Interval 2 – Toes-To-Rope x 5 reps
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Rope Pull-Up Taps x 6 reps (3 reps each arm)
Interval 2 – Towel Hang x 15 seconds
B.
One set of:
Air Chair Swings x 5 reps
Rest 30 seconds, then. . .
For 60 seconds, perform one set of:
Bar Muscle-Ups x max reps
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Tucked Bar Front Lever x 5 reps @ 3013
Interval 2 – Hollow Body Sit-Up to L-Sit On Kettlebells x 10 reps
Followed by. . .
One set of:
Lalanne Push-Ups x 20 reps @ 1012
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