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 Pulse x 20 reps (each leg)
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Candlestick Roll to Pistol Squat Balance x 8 reps (right leg)
Interval 2 – Candlestick Roll to Pistol Squat Balance x 8 reps (left leg)
Followed by. . .
Option 1 –
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Front-Weighted Pistol Squat Negative to Pistol Balance x 2 reps @ 45A0 (right leg)
Interval 2 – Front-Weighted Pistol Squat Negative to Pistol Balance x 2 reps @ 45A0 (left leg)
Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Alternating Pistol Squat Negative to Pistol Balance x 4 reps @ 45A0
Followed by. . .
For 2 minutes, perform one set of:
Banded Alternating Pistol Squat x max reps
B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Pull-Up with Scaling Option x 15 reps
Interval 2 – Chin Hang Toe Taps x 20 reps
C.
One set of:
Tuck Rocks x 100 reps
Session Two
A.
Option 1 –
For 2 minutes, perform one set of:
Kick to Handstand on Wall Scaled x max effort
*Use this time to try to advance on your skills for a Kick to Handstand on the wall.
Option 2 –
For 2 minutes, perform one set of:
Back-To-Wall Handstand Hold x max effort
*If you come out of your handstand during this time, rest as needed, and perform again. Accumulate as much time in the handstand as possible.
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Handstand Marching on Box x 30 seconds
Interval 2 – Backward Bear Crawls x 12 meters
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Donkey Kicks x 15-20 reps
Interval 2 – Straight Leg Bottom Balance x 40 seconds
B.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Incline Push-Ups on 30″ Box x 20 reps
Interval 2 – Low Push-Up Hold x 20 seconds
*Do not touch the ground.
Session Three
A.
If you are not yet familiar with the Rope Foot Hold technique, please watch this VIDEO.
Option One (If you do not yet know how to climb a rope) –
Every 30 seconds, for 5 minutes (10 sets) of:
Rope Hang Hold x 15 seconds (make sure you are alternating hands at equal distances every time)
Option Two (If you can already climb rope but you get fatigued easily) –
Every minute, on the minute, for 5 minutes (5 sets) of complex:
Rope Hang Hold x 10 seconds + climb three steps up the rope (opposite hand on top) + Rope Hang Hold x 10 seconds
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Rope Hang Knees-To-Armpits x 5 reps
Interval 2 – Rope Climb Mount x 2 reps
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Pull-Ups from Floor x 6-8 reps
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Box Jump to Full Support on Bar x 10-12 reps
Interval 2 – Bar Hang Knees-To-Chest x 10-12 reps @ 1011
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Supine Overhead Plate Lift (25#/15#) x 10-12 reps
Interval 2 – Kipping Knees-To-Chest x 20 reps
Session 3 is done. A.1) even though I can climb the rope I’m not happy with my foot hold technique so I decided to work purely on the 15 sec hold A.2) string together the K2Ap was a no go today, had to do them in singles; I was trying to focus pn proper foot clamping on the mount A.3) focused on 6 good reps switching dominant hand on each rep B.1) used 32″ box so the jump, so I could get ten reps with good effort, tried to focus on the lockout at the top. I had never done… Read more »
Session 2 is in the books: A.1) Accumulated 1:45 A.2) Worked the HS March with the new hand placement with full 90 degree angle, felt very good, but core stabilization felt off. Bear crawls are not my strong suit, I always feel like i should be more vertical but gotta keep working on the hamstrings flexibility A.3) Donkey Kicks! the kickoff feels a little off but I just gotta keep practicing; that bottom balance was a burn, my abs said hello after the first 30 seconds. B) Push ups felt good, but gotta work on posture. Low push up hold… Read more »
Good work Jorge!
Just completed the session 1: A.1) Used the 16 kgs KB for the ankle pulse, worked to a good stretch A.2) Candlestick movements are a challenge for me, I have to push hard or I tend to lose momentum, I only got to the bottom part of the pistol and then propelled back. A.3) Hooked the band between the two posts of the rack round mid thigh level, the band was very strong so I think it gave me too much help, I got 18 reps out of this. B) This was a bad day for me here, I fatigued… Read more »
Good work Jorge!
The pistols will come around in time, so be patient and diligent. I made a note to do a video on how to go from a candlestick to the pistol position with a scaling option. Just keep rolling fast and do your best!
Tuck Rocks are indeed deceiving! I love this exercise for core strength and stability. Only problem is that it take so long to get 100 in that I can’t program them all the time. If you have time I suggest doing sets of 100 twice a week.
Hi All!
Have fun with the programming and post results here if you would like to keep track of your work. If you haven’t joined the Invictus Gymnastics Facebook Group, don’t forget to do so!