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
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. . .
Every 10 seconds, for 2 minutes (6 sets) of:
Interval 1 – Weighted Pistol Balance Pulses x 4 reps (right leg)
Interval 2 – Weighted Pistol Balance Pulses x 4 reps (left leg)
Followed by. . .
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)
Followed by. . .
For 2 minutes, perform one set of:
Alternating Pistol Squat x max reps
B.
Every minute, on the minute, for 4 minutes (4 sets) of:
Strict Chest-To-Bar Pull-Up x 8-10 reps
Followed by. . .
Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Reverse Snow Angel x 30 reps (fast) + Butterfly Chest-To-Bar Pull-Ups x 15 reps
Option 2 –
Every minute, on the minute, for 3 minute (3 sets) of complex:
Handstand Marching x 40 reps + Butterfly Chest-To-Bar Pull-Ups x 15 reps
C.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – L-Sit on Kettlebells x 15-20 seconds
Interval 2 – V-Up x 15 reps
Followed by. . .
Every 30 seconds for 2 minutes (2 sets) of:
Interval 1 – Side Plank with Hip Circles x 10 reps (right side)
Interval 2 – Side Plank with Hip Circles x 10 reps (left side)
*Keep hips and shoulders stacked, and the direction you should move your hips should go: downward, forward, upward, backward. Concentration should be on the forward and upward parts of the movement to get maximum range of motion.
Session Two
A.
For 60 seconds, perform one set of:
Back-To-Wall Handstand Marching x max reps
Followed by. . .
Every 15 seconds, for 2 minutes (4 sets) of:
Interval 1 – Strict Handstand Push-Up x max reps
Interval 2 – Rest
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Wall Climb x 4 reps
Interval 2 – Handstand Walk x 6 meters
Rest 60 seconds, then. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Reverse Handstand Walk x 3 meters
B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Dynamic Push-Ups on Floor x 7 reps
Interval 2 – Elbow Drops x 7 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Push-Ups to 8″ Deficit x 12 reps
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Hand Plank Shoulder Taps x 30 reps + Push-Ups x 15 reps
Followed by. .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Banded Single Arm Triceps Extensions x 20 reps (right arm, fast)
Interval 2 – Banded Single Arm Triceps Extensions x 20 reps (left arm, fast)
Session Three
A.
Option 1 –
Every 45 seconds, for 3 minutes (4 sets) of:
Legless Rope Climb x 2 reps
Option 2 –
Every 45 seconds, for 3 minutes (4 sets) of:
Legless Rope Climb from L-Sit x 1 rep
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Climb (with legs) x 3-4 reps
Followed by. . .
Every 10 seconds, for 60 seconds (3 sets) of:
Interval 1 – Rope Pull-Up Taps x 3 reps (right hand)
Interval 2 – Rope Pull-Up Taps x 3 reps (left hand)
B.
Every minute, on the minute, for 2 minutes (2 sets) of:
Kipping Front Lever x 8 reps (straight leg option)
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of complex:
Air Chair Swing + Bar Muscle-Up x 1 rep
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of complex:
Toes-To-Bar x 10 + Bar Muscle-Up x 4 reps
Followed by. . .
Every 45 seconds, for 6 minutes (4 sets) of:
Interval 1 – Handstand Walk x 10 meters
Interval 2 – Strict Chest-To-Bar Pull-Ups x 8 reps
Interval 3 – Lalanne Push-Ups x 6 reps
Session three:
2x legless every 45sec
3 rope climb
Rope pull up taps done
B:
Kipping front levers x8
Air chair swing + bar mu done
8 t2b+2 bar mu
10m hsw+ 6 strict c2b + 6 lalanne push ups
Session two:
A:
100 hs marching
8,7,7,7 shspu
2 wall climb
6m hsw
0-1m reverse hsw, this was impossible 😀
B:
7+7
2×12 decline push up
30 shoulder taps + 15 push ups
Tricep extensions done
Session one:
A: skipped and did some knee rehab stuff, Im dealing with patella tendonitis.
B:
5-6 strict c2b
20 snow angels and 10 c2b
C:
10-15sec l-sit
12 v-ups
Hip circles done
Athletes, post comments and results here!