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.
If you are not yet familiar with proper hand placement for handstand work, please watch this VIDEO.
Spend 2 minutes working on proper hand and foot placement for a Kick to Handstand.
Followed by. . .
One set of:
Movement 1 – Rocking Box Bridges x 15 reps
Movement 2 – Incline Push-Ups on 30″ Box x 50 reps (unbroken)
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Back-To-Wall Split Handstand Hold x 40 seconds
Interval 2 – Wall-Facing Split Handstand Hold x 40 seconds
Followed by. . .
For 2 minutes, perform one set of:
Side-Pressing Handstand Hold x max time (accumulate time as necessary)
Followed by. . .
One set of:
Wall-Facing Handstand Shoulder Shrugs x 50 reps
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Strict Toes-To-Bar x 10 reps
Interval 2 – Lalanne Push-Ups x 8 reps
C.
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Negative x 6 reps @ 41A1
Interval 2 – Pull-Up Pulses x 10-12 reps
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wide Grip Chest-To-Bar Pull-Up x 6 reps @ 21X1
Interval 2 – Wide Grip Lat Insertion Pull-Ups x 12 reps
Followed by. . .
For 60 seconds, perform one set of:
Jumping Chest-To-Bar Pull-Ups x max reps
Session Two
A.
For 60 seconds, perform one set of:
Extensor Stretch for False Grip x 60 seconds
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Dip Negatives x 10 reps @ 30A0
Interval 2 – Ring Pull-Ups with False Grip x 5 reps
*Try to bring the rings as low to your chest as possible, pressing downward on the rings. The goal is to pull-up so high that you begin to feel it in your triceps insertion just above your elbow.
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Muscle-Up Negative x 4 reps (slow and controlled)
Interval 2 – Strict Ring Muscle-Up Scaled
x 6-8 reps
Followed by. . .
Option 1 –
Every minute, on the minute, for 5 minutes (5 sets) of:
Banded Strict Muscle-Up x 6-8 reps
Option 2 –
Every minute, on the minute, for 5 minutes (5 sets) of:
Strict Muscle-Up to Catch Position x 5 reps
B.
Every 10 seconds, for 60 seconds (6 sets) of:
Cast Swing x 1 rep
Followed by. . .
Every 20 seconds, for 3 minutes (9 sets) of complex:
Cast Swing x 1 rep + Shove Pop Swing x 1 rep
Followed by. . .
Every 30 seconds, for 4 minutes (8 sets) of:
Mounting Ring Muscle-Up x 1 rep
Followed by. . .
One set of:
Movement 1 – Prone Cuban Press (full range of motion) x 10 reps
Movement 2 – Prone Cuban Press Position 1 x 15 reps
Movement 3 – Prone Cuban Press Position 2 x 15 reps
Movement 4 – Prone Cuban Press Position 3 x 15 reps
Movement 5 – Prone Cuban Press Position 4 x 15 reps
Movement 6 – Prone Cuban Press Position 5 x 15 reps
Movement 7 – Prone Cuban Press Position 6 x 15 reps
Session Three
A.
If you are not familiar with the process of Handstand Push-Up Negatives and Tempo, watch this VIDEO.
Every 10 seconds, for 60 seconds (6 sets) of:
Strict Handstand Push-Up x 1 rep
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Rocking Box Bridges x 15 reps
Interval 2 – Headstand on Wall x 30 seconds
Followed by. . .
Every 20 seconds, for 3 minutes (9 sets) of:
Interval 1 – Strict Handstand Push-Up x 3 reps
Interval 2 – Strict Handstand Push-Up to 1″ Deficit x 3 reps
Interval 3 – Strict Handstand Push-Up to 2″ Deficit x 2 reps
Interval 4 – Strict Handstand Push-Up to 3″ Deficit x 2 reps
Interval 5 – Strict Handstand Push-Up to 4″ Deficit x 2 reps
Interval 6 – Strict Handstand Push-Up to 5″ Deficit x 1 rep
Interval 7 – Strict Handstand Push-Up to 6″ Deficit x 1 rep
Interval 8 – Strict Handstand Push-Up to 7″ Deficit x 1 rep
Interval 9 – Strict Handstand Push-Up to 8″ Deficit x 1 rep
*If at any time you fail a rep, continue the rep scheme as assigned per interval and apply a Handstand Push-Up Negative @ 50A1. You may continue to add deficit so long as you control your descent to the floor. If you begin to lose tension and hit your head hard, lessen the amount of depth in your deficit as necessary to keep your neck safe.
Rest 60 seconds, then. . .
Every 10 seconds, for 2 minutes (12 sets) of:
Headstand Kip-Up to Handstand (with or without deficit) x 1 rep
*Use the depth that you finished the last set with safely. If you fail a rep, remove the deficit as necessary to complete your reps.
B.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Full Support Hold on Rings x 20 seconds
Interval 2 – Catch Position Dips x 10 reps
Followed by. . .
Every 45 seconds, for 6 minutes (4 sets) of:
Interval 1 – 1/4 Ring Dip x 15 reps (Slight bend in the arms to complete lock-out)
Interval 2 – Catch Position Half Dips x 10 reps (Catch position to half way up in the dip)
Followed by. . .
For 60 seconds, perform one set of:
Ring Dips Scaled x max reps
HAPPY Session 3 A: I did level two manly as I was inspired by Corey and as usual by the coach Travis. I did the 20′ strict handstans PU 3 min (9 sets) without adding deficit. Last 3 sets I did negative PU. Happy as 5 months ago I was not able to do 1 strict HSPU. Did I push myself to much Travis ? Headstand kick-up to handstand: i dd 7 sets out of 12. Not able to kick up more !!! B: I made a picture as I have not got rings in my house. Full support and… Read more »
Session 3:
A) did Level 1
Everything felt easy, except back to wall HS hold was a struggle today!
B) All these fractional ring dips drove me nuts!
30 ring dips scaled with box behind
Session 2:
A) Option 1 on both – ring pullups are still the hardest part, but they’re feeling better!
B) Level 1
That’s a lot of jump to full support! I finished all 10 in the minute, but barely!
For the last minute, was it supposed to be jump to catch position, then max dips? That’s what I did, but I wasn’t sure. In a minute, I did a set of 10, a set of 4, and a set of 5.
Session 1:
A) did the 50 incline pushups UB! (wasn’t sure if I could)
Split HS holds getting better
81 seconds of side pressing HS hold (37/24/20)
B) Lalanne pushups are hard…
C) Option 1
Only got 7 jumping C2B. Missed a bunch.
Good job on the push-ups and handstand holds Taotao!
Lalanne push-ups are indeed a challenge.
See you on FB!
Hey 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!!