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.
Every minute, on the minute, for 3 minutes (3 sets) of:
Static Handstand Hold x 40 seconds
*If you lose your balance you may move your hands to regain that balance, then continue to hold for the remainder of the 40 seconds.
Followed by. . .
Every 30 seconds for 2 minutes (4 sets) of:
Frog Press to Handstand x 3 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of complex:
Strict Handstand Push-Up x 3 reps + Handstand Shoulder Shrugs x 20 reps
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Rocking Box Bridges x 10 reps
Interval 2 – Hand Plank Cross Knee-To-Elbow x 40 reps
B.
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Kipping Toes-To-Bar x 10 reps
Interval 2 – Toes-To-Bar Candlestick Press x 3 reps
C.
Every 10 seconds, for 60 seconds (2 sets) of:
Interval 1 – Narrow Grip Chest-To-Bar Pull-Up x 3 reps
Interval 2 – Regular Grip Chest-To-Bar Pull-Up x 3 reps
Interval 3 – Wide Grip Chest-To-Bar Pull-Up x 3 reps
Rest 60 seconds, then. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – 3 reps of complex: Butterfly Chest-To-Bar Pull-Up + Bar Muscle-Up
Interval 2 – Jumping Chest-To-Bar Pull-Ups x 20 reps
Session Two
A.
Every 30 seconds, for 9 minutes (4 sets) of:
Interval 1 – Muscle-Up Rocking Transitions x 5 reps
Interval 2 – Ring Pull-Ups with False Grip x 5 reps
Interval 3 – Ring Dips x 10 reps
B.
If you are not familiar with the No Zone, please watch this VIDEO.
If you are not familiar with the Rising to Rowing Muscle-Up technique, please watch this VIDEO.
Every 30 seconds, for 3 minutes (6 sets) of complex:
Kipping Ring Muscle-Up + Forward Roll
Followed by. . .
Ever 10 seconds, for 2 minutes (12 sets) of:
Mounting Ring Muscle-Up x 1 rep
Rest 60 seconds, then. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Ring Muscle-Up + Shoulder Stand x 5 seconds
Followed by. . .
One set of:
Movement 1 – Prone Cuban Press x 20 reps (full range)
Movements 2-7 – Prone Cuban Press x 20 reps (each of the six positions)
Session Three
A.
One set of:
Handstand Push-Up Pause Descents x 10 reps (1/4, 1/2, 3/4, and 2″ from floor, touch head to the floor then press to handstand)
Followed by. . .
Every 90 seconds, for 6 minutes (4 sets) of:
Handstand Push-Up to Deficit (8″/4″) x 6 reps @ 40X1
Followed by. . .
For 30 seconds, perform one set of:
Strict Handstand Push-Ups x max reps
Followed by. . .
Every 90 seconds, for 3 minutes (1 set) of complex:
Interval 1 – Wall Climb x 1 rep + Single Leg Thigh Taps x 30 reps + Wall Climb Down
Interval 2 – Wall-Facing Handstand Push-Ups x 6-8 reps
B.
Every 45 seconds, for 6 minutes (4 sets) of complex:
Interval 1 – Dynamic Ring Dips
x 8 reps
Interval 2 – Catch Position Hold x 25 seconds
C.
Every 90 seconds, for 3 minutes (1 set) of:
Interval 1 – Frog Press to Handstand x 8 reps
Interval 2 – Uphill Donkey Kicks with 30″ box x max reps
Hey there! If you are following Level Three I’d love to hear how your sessions are going! Post results here and ask questions for feedback!