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 30 seconds, for 8 minutes (4 sets) of:
Interval 1 – Weighted Pistol Balance Pulses x 6 reps (right leg)
Interval 2 – Weighted Pistol Balance Pulses x 6 reps (left leg)
Interval 3 – Weighted Pistol Half Squat x 4 reps (right leg)
Interval 4 – Weighted Pistol Half Squat x 4 reps (left leg)
*Don’t overload these. Keep the weight mild yet somewhat challenging.
Every 30 seconds, for 2 minutes (1 set) of:
Interval 1 – Straddle Stretch to the middle x 30 seconds
Interval 2 – Straddle Stretch to the right leg x 30 seconds
Interval 3 – Straddle Stretch to the left leg x 30 seconds
Interval 4 – Pike Stretch x 30 seconds
B.
Every minute, on the minute, for 6 minutes (6 sets) of:
Wide Grip Chest-To-Bar Pull-Up x 7 reps @ 21X1
C.
One set of:
L-Sit on Parallettes x max effort
Immediately followed by. . .
One set of:
Elbow Jacks x 80 reps (unbroken)
Session Two
A.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Rocking Box Bridges x 8 reps
Interval 2 – Handstand Marching x 30 reps
Interval 3 – Single Leg Thigh Taps x 10 reps
Followed by. . .
Every 45 seconds, for 6 minutes (4 sets) of:
Interval 1 – Reverse Handstand Walks x 5 meters
Interval 2 – Handstand Walk x 10 meters
Followed by. . .
For 2 minutes, perform as many rounds and reps as possible of complex:
Handstand March x 10 reps + Handstand Walk x 3 meters
B.
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Banded Push-Ups x 10-12 reps
Interval 2 – Low Push-Up Pulses x 20 reps
C.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Bent Arm Half Press on Low Rings x 5 reps
Interval 2 – Ring Handstand Push-Up x 3 reps
Session Three
A.
Every 10 seconds, for 60 seconds (6 sets) of complex:
Rope Climb Mount + Rope Pull-Up Taps x 2 reps
*Alternate which hand is performing the Pull-Up Tap for each set.
Rest 60 seconds, then. . .
Every 45 seconds, for 6 minutes (4 sets) of:
Interval 1 – Legless Rope Climb from L-Sit x 1 rep
Interval 2 – Legless Rope Climb x 1 rep
*During these four sets, move the rope from one side of your body to the other. For example, your first and third sets should have the rope to the right side of your hips and your second and fourth sets should have the rope to the left side of your hips.
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – L-Hang Rope Pull-Ups x 6 reps (3 reps each arm)
Interval 2 – Rope Hang Scissor Kicks x 20 seconds
B.
Every 30 seconds, for 60 seconds (2 sets) of:
Bar Muscle-Up x 3 reps
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Muscle-Up Over Bar x 3 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Strict Knees-To-Bar x 8-10 reps
Interval 2 – Dragon Flag Negatives x 8 reps @ 50A1
Level 3 session 2 complete! Was that considered gymnastics cardio? Time constraints were tough. Felt good then played with some oth gymnastics stuff.
Amrap of HS march + HS walk: 6 rds + 10
B: Only did three rds. My arms blew up pretty quick. Switched from a green to a blue band the last rd.
Yes, it’s basically gymnastics cardio (honesty). Level Three is geared toward the higher level competitive athlete. I like these sessions to teach and test the athlete for competition!
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!
-Travis