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 not familiar with tempo and how to 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. . .
Option 1 –
Every 10 seconds, for 2 minutes (6 sets) of:
Interval 1 – Front-Weighted Pistol Squat Balance x 10 seconds (right leg)
Interval 2 – Front-Weighted Pistol Squat Balance x 10 seconds (left leg)
*If you are still having trouble with either holding a heavy enough dumbbell or continue to tip backward, move to a rig post with dumbbells and use the post to keep you from tipping when necessary)
Option 2 –
Every 10 seconds, for 2 minutes (6 sets) of:
Interval 1 – Pistol Squat Balance x 10 seconds (right leg)
Interval 2 – Pistol Squat Balance x 10 seconds (left leg)
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Front-Weighted Candle Roll to Pistol Balance (2 second hold) x 4 reps (alternate legs)
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Candle Roll to Pistol Balance (2 second hold) x 4 reps (alternate legs)
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Alternating Front-Weighted Pistol Squat Negative x 4 reps @ 40A1
*Choose a weight that will be heavy enough to keep you from tipping backward, yet still requires your chest to be against your leg to keep balance
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Pistol Squat Negative x 4 reps @ 40A1
Option 3 –
Every 30 seconds, for 2 minutes (4 sets) of:
Weighted Pistol Squat Negative x 4 reps @ 40A1
*Challenge yourself, but keep the weight light enough that you can maintain a consistent speed throughout your descent.
B.
Option 1 –
Every 20 seconds, for 2 minutes (6 sets) of:
Chin Hang Toe Taps x 10 seconds
Option 2 –
Every 20 seconds, for 2 minutes (6 sets) of:
Chin Hang Hold x 10 seconds
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of:
Chest-To-Bar Pull-Up Negatives x 3 reps @ 31A0
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kipping Swings on Bar x 10 reps
Interval 2 – Kipping Mini Pull-Ups x 6-8 reps
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Lat Insertion Pull-Ups x 10 reps
*Keep your elbows pulling to the sides and away from your body (laterally).
C.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Seated Single Leg Lift x 25 reps (right leg)
Interval 2 – Seated Single Leg Lift x 25 reps (left leg)
Interval 3 – Hollow Body Bounces x 25 reps
Interval 4 – L-Sit Lifts on Box x 10 reps
Session Two
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Mini Handstand x 10 reps
Interval 2 – Three-Quarter Handstand on Wall x 20 seconds
Followed by. . .
Option 1 –
For 2 minutes, perform one set of:
Kick-Up to Handstand on Wall Practice (Scaled)
*Rest as needed
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 4 reps
Interval 2 – Wall Walk x 2 meters
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Wall Climb x 1-2 reps (Depending on your comfort with this movement, you do not need to touch your nose to the wall. This exercise is to help you become more comfortable upside down and to buid shoulder strength. If you are comfortable with this movement then do both reps and get your nose to touch the wall both reps.)
Followed by. . .
Option 1 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Donkey Kick x 10 reps
Interval 2 – Single Leg Thigh Taps on Box x 8-10 reps
Option 2 –
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Side Pressing Handstand Hold x max effort
Interval 2 – Rocking Box Bridge x 8-10 reps
B.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 30 reps
Interval 2 – Incline Push-Ups on 30″ Box x 20 reps
Interval 3 – Elbow Jacks x 25 reps
Followed by. . .
Every minute, on the minute for 4 minutes (2 sets) of:
Interval 1 – Push-Up Negatives x 8 reps @ 40A1
Interval 2 – Reverse Snow Angels x 15 reps @ 2020
*You should start on the minute and finish on the minute.
Session Three
A.
If you are not familiar with the Rope Foot Hold technique, please watch this VIDEO.
Option 1 –
Spend 2 minutes getting comfortable with the Rope Foot Hold technique.
Option 2 –
Every 30 seconds, for 2 minutes (4 sets) of:
Rope Hang Hold x 10-15 seconds
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Rope Pull-Ups (with feet of floor) x 6-8 reps
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Rope Pinch to Stand x 6-8 reps (right hand on top)
Interval 2 – Rope Pinch to Stand x 6-8 reps (left hand on top)
Followed by. . .
For 60 seconds, perform one set of:
Rope Climb x max effort
B.
Every 10 seconds, for 2 minutes, (12 sets) of:
Target Reach Swing x 1 rep
Followed by. . .
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Kipping Knees-To-Chest x 6-10 reps
Interval 2 – Supine Overhead Plate Lift (15#/25#) x 15 reps
Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Kipping Front Lever x 8-10 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Bar Jump to Full Support x 10-12 reps
Interval 2 – Arch Under Bar Jump to Full Support x 8-10 reps
Followed by. . .
For 60 seconds, perform one set of:
Bouncing Knees-To-Chest x max reps
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