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.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Pistol Squat x 6 reps @ 31X1 (right leg)
Interval 2 – Pistol Squat x 6 reps @ 31X1 (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)
Followed by. . .
Every 10 seconds, for 2 minutes (6 sets) of:
Interval 1 – Pistol Squat x 3 reps (right leg)
Interval 2 – Pistol Squat x 3 reps (left leg)
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Front Racked Alternating Pistol Squat x 6 reps (medium weight)
Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Couch Stretch (right leg)
Interval 2 – Couch Stretch (left leg)
B.
For 30 seconds, perform one set of:
Wide Grip Chest-To-Bar Pull-Ups x max reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Butterfly Pull-Ups x 15 reps
Interval 2 – Chin Hang Hold x 20 seconds
Followed by. . .
For 60 seconds, perform one set of:
Jumping Chest-To-Bar Pull-Ups x max reps
C.
Every minute, on the minute for 3 minutes (3 sets) of:
L-Sit Hold on Kettlebells x 30 seconds + Hollow Body Sit-Up to L-Sit x 3 reps
Followed by. . .
One set of:
L-Sit Lifts on Box x 30 reps
Session Two
A.
Every minute, on the minute, for 2 minutes (2 sets) of:
Back-To-Wall Donkey Kicks x 15 reps
Followed by. . .
Every 2 minutes, for 6 minutes (3 sets) of complex:
Wall Climb x 2 reps + Nose-To-Wall Handsand Hold x 30 seconds + Single Leg Thigh Taps x 20 reps
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Handstand Walk x 12 meters
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Handstand Marching x 40 reps
B.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Push-Up on Low Rings x 6 reps
Interval 2 – Push-Up x 12 reps
Interval 3 – Incline Push-Ups on 30” Box x 18 reps
Session Three
A.
Every 45 seconds, for 6 minutes (4 sets) of:
Legless Rope Climb from L-Sit x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Legless Rope Climb x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Interval 1 – Rope Climb Mount + Rope Pull-Up Taps x 3 reps (right hand on top of the mount)
Interval 2 – Rope Climb Mount + Rope Pull-Up Taps x 3 reps (left hand on top of the mount)
B.
Every minute, on the minute, for 4 minutes (4 sets) of:
Toes-To-Bar Candlestick Press x 5 reps
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Air Chair Swing x 3 reps + Bar Muscle-Up x 3 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Bar Muscle-Up x 10 reps