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
(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 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Pistol Squat Balance x 10 seconds (right leg)
Interval 2 – Pistol Squat Balance x 10 seconds (left leg)
Followed by. . .
Every minute, on the minute, for 6 minutes (6 sets) of:
Alternating Pistol Squat x 10 reps @ 30X0
Every minute, on the minute, for 2 minutes (2 sets) of:
Interval 1 – Weighted Pistol Squat Negatives (heavy) x 4 reps @ 51A1 (right leg)
Interval 2 – Weighted Pistol Squat Negatives (heavy) x 4 reps @ 51A1 (left leg)
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pistol Balance Pulses
x 8 reps (right leg)
Interval 2 – Pistol Balance Pulses x 8 reps (left leg)
B.
For 30 seconds, perform one set of:
Pull-Ups x max reps
Rest 30 seconds, then. . .
Every minute, on the minute, for 3 minute (3 sets) of:
Jumping Chest-To-Bar Pull-Ups x 20 reps
C.
Every 20 seconds, for 3 minutes (9 sets) of:
L-Sit Flutter Kicks on Kettlebells x 10 seconds
Followed by. . .
For 60 seconds, perform one set of:
V-Up x 20 reps
Session Two
A.
If you are not yet familiar with proper hand and foot placement for a Kick to Handstand, please watch this VIDEO.
Spend 2 minutes working on Handstand Marching.
Followed by. . .
Every minute, on the minute, for 6 minute (3 sets) of:
Interval 1 – Back-To-Wall Handstand Marching x 30 reps
Interval 2 – Kick-Up to Handstand on Wall (with hands turned out) x 10 reps
Followed by. . .
Every 90 seconds, for 6 minutes (4 sets) of complex”
Handstand Marching x 10 reps + Handstand Walk x max distance
B.
Every 10 seconds, for 3 minutes (18 sets) of:
Dynamic Push-Ups on Floor x 3 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Push-Up with 8″ Deficit x 6 reps @ 30X0
Session Three
A.
Every minute, on the minute, for 3 minutes (3 sets) of:
Legless Rope Climb x 1 rep
*If you do not yet have a complete legless rope climb, climb as high as you can without your feet, then finish the climb with your feet.
Rest 60 seconds, then. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Rope Climb x 1 rep
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Rope Pull-Up Taps x 6-8 reps (3-4 reps each hand)
B.
Every 30 seconds, for 3 minutes (3 sets) complete:
Interval 1 – Air Chair Swing x 3-4 reps
Interval 2 – Arch Under Bar Jump to Support x 3-4reps
Followed by. . .
Every minute, on the minute, for 3 minutes (4 sets) of:
Bar Muscle-Up x 1-3 reps
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of:
Interval 1 – Supine Overhead Plate Lifts (15#/25#) x 10
Interval 2Â – Hollow Body Sit-Up to L-Sit on Kettlebells x 8 reps
Session 3:
A) Level 1
Did 1 rope climb in the 30 seconds max effort…feeling heavy!
B) Level 2
Air chairs feel better, but still a work in progress
Did 3 BMU per minute
15# for supine plate lifts
Hollow body sit-up to L-sit on KBs feeling better!
Hi Travis! Sorry I’ve been a little quiet lately. So, here’s my new programming situation. I think you already know I work with a coach who programs for me, whom I trust implicitly. He has started giving me two dedicated sections/week for HSPU work and MU work – which is terrific, since I think you also know I’ve been really struggling to fold in this kind of work into my regular programming, as the volume becomes too high. So I’m happy to have these 2x week dedicated sessions. They often look something like this: HSPU work: 4 sets of 6… Read more »
Session 1:
A) Level 3
Started with 18# KBs for front rack pistols, went to 9# KBs
B) Level 2
17 pullups – all butterfly 12/3/2
Used 12″ box for jumping C2B – this was a better height
C) Level 1
I tried KB flutter kicks before I did this. I still can’t do it for 10 seconds, but they felt better than before!
Session 2:
A) got 6-8 consecutive HS marches a few times
Tried to do a couple HS marches into walks
HS kickup to wall with hands turned out feeling better!
B) Needed to take a minute rest after 2 minutes of dynamic pushups
Another long rest before tempo pushups, and scaled that to 5 reps after the first interval!