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.
Spend three minutes practicing a Static Handstand Hold.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Frog Press Pulses x 8 reps
Interval 2 – Reverse Snow Angels x 20 reps (FAST)
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 40 seconds
Interval 2 – Back-To-Wall Handstand Finger Press Away x 10 reps
Followed by. . .
One set of:
Wall-Facing Handstand Shoulder Shrugs x 60 reps
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Med Ball Toes-To-Bar (20#/14#) x 6-8 reps
Interval 2 – 3 sets of complex: Target Reach Swing + Toes-To-Bar x 3 reps
C.
Every 20 seconds, for 3 minutes (2 sets) of:
Interval 1 – Narrow Grip Chest-To-Bar Pull-Up x 2-3 reps
Interval 2 – Strict Chest-To-Bar Pull-Up x 2-3 reps
Interval 3 – Wide Grip Chest-To-Bar Pull-Up x 2-3 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Butterfly Chest-To-Bar Pull-Ups x 10 reps
Interval 2 – Jumping Chest-To-Bar Pull-Ups x 15 reps
Session Two
A.
For 60 seconds, perform one set of:
Extensor Stretch for False Grip x 60 seconds
Followed by. . .
Every 30 seconds, for 5 minutes (10 sets) of complex:
Strict Ring Muscle-Up + Shoulder Stand x 5 seconds
*Use either the top of the rig to stop your feet from falling over in the shoulder stand, or if you have longer straps, separate your legs to insure that your legs will hit the straps rather than causing you to roll over.
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of complex:
Ring Pull-Up x 3 reps + Strict Ring Muscle-Up + Ring Dip x 3 reps
Followed by. . .
For 60 seconds, perform one set of:
Muscle-Up Rocking Transitions x max reps
B.
If you are not familiar with the Rising to Rowing Muscle-Up technique, please watch this VIDEO.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Speed Swing x 3 reps
Interval 2 – Pop Swing x 4 reps
*Start from a dead hang for both movements rather than using the cast swing. Note: Cast swings are only to be used for one single rep of a movement following the cast swing such as a Muscle-Up or other drills.
Followed by. . .
Every 15 seconds, for 4 minutes (16 sets) of:
Mounting Ring Muscle-Up x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (1 set) of:
Interval 1 – Kipping Ring Muscle-Up x 6 reps
Interval 2 – Kipping Ring Muscle-Up x 5 reps
Interval 3 – Kipping Ring Muscle-Up x 4 reps
Interval 4 – Kipping Ring Muscle-Up x 3 reps
Interval 5 – Kipping Ring Muscle-Up x 2 reps
Interval 6 – Kipping Ring Muscle-Up x 1 rep + Full Support Hold (for the remainder of the interval)
Session Three
A.
Spend 3 minutes building up to a 1 rep max deficit Handstand Push-Up.
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Headstand x 20 seconds
Interval 2 – Wall Bridge x 15 seconds
Followed by. . .
*For the following set, please utilize your 1 rep max deficit Handstand Push-Up depth.
Every 10 seconds, for 4 minutes (12 sets) of:
Interval 1 – Headstand Kip-Up to Handstand (max strict HSPU depth) x 1 rep
Interval 2 – Handstand Push-Up Negative (max strict HSPU depth) x 1 rep @ 50A1
Followed by. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Wall-Facing Handstand Push-Up x max reps
Interval 2 – Reverse Snow Angels x max reps (FAST)
B.
Every 45 seconds, for 6 minutes (2 sets) of:
Interval 1 – 1/4 Ring Dip x 15 reps (slight elbow bend to complete lock-out)
Interval 2 – 1/2 Ring Dip x 15 reps
Interval 3 – Catch Position Half Dip x 10 reps (catch position to half way up in the dip)
Interval 4 – Ring Dip Scaled x 10 reps
*Use the scaled version of the ring dip to emphasize vertical body positioning and full range of motion, especially focusing on the depth of the bottom of the dip.
C.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall Crouch Planche x 5 reps (slow and controlled)
Interval 2 – Hand Plank to Press Lean x 1 rep
*Hold the lean position for 10 seconds.
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!