April 24-30, 2017 – Invictus Gymnastics Level One

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

Med Ball Thoracic Opener

Straddle and Pike Stretch (Adductor and Hamstring Mobility)

Band-Assisted Lat and Hip Flexor Stretch

Wrist Stretches

Twisted Cross

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

Couch Stretch

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 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 20 reps
Interval 2 – Donkey Kick x 10 reps

Followed by. . .

Option 1 –
Spend two minutes working on a Kick to Handstand on Wall Scaled.

Option 2 –
Every 10 seconds, for 2 minutes (12 sets) of:
Kick to Handstand on Wall x 1 rep
*Notice that there are three different scaling options to challenge you in the video. It would be optimal to consistently perform the Kick-Up with your feet joining before hitting the wall, and hitting the wall softly with control.

Followed by. . .

Option 1 –
Every minute, on the minute, for 4 minutes (4 sets) of complex:
Wall Climb (up) + Nose-To-Wall Handstand Hold x 15 seconds + Wall Climb (down)

Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Wall-Facing Split Handstand Hold x 30 seconds
*Reps count as your foot leaves the wall and returns. For this exercise, you want the least amount of reps in the 30 seconds and the least amount of time on the wall.

Followed by. . .

One set of:
Finger Presses x 40 reps

B.
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Half Toes-To-Bar x 8-10 reps
Interval 2 – Pike Stretch x 20 seconds

Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Knees-Up Option 1, 2 or 3 x 4-6 reps @ 2010
Interval 2 – Pike Stretch x 20 seconds

Followed by. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Toes-To-Bar x 4 reps
*If you do not yet have Toes-To-Bar, lift your feet as high as you can consistently for the four reps.

C.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Chest-To-Bar Diagonal Hold x 20 seconds
Interval 2 – Modified Chest-To-Bar Pull-Ups x  6-8 reps

Rest 60 seconds, then. . .

Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Chest-To-Bar Negatives 8-10 reps @ 30A1
Interval 2 – C2B PVC Benders x 30 reps (10 reps each position)

Session Two
A.
If you are unfamiliar with the False Grip, watch this VIDEO.
If you do not know how to tape for a False Grip, watch this VIDEO.

One set of:
Extensor Stretch for False Grip

x 30 seconds

Followed by. . .

Every 15 seconds, for 2 minutes (8 sets) of:
False Grip Static Hang x 5 seconds
*Do not include the time it takes to get into your False Grip. Once your arms are most extended to your ability that is when your five second set starts.

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Up Negatives with False Grip x 3 reps @41A1
Interval 2 – Elbow Drops on Box x 8-10 reps

Followed by. . .

Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Full Support Hold x max effort (30 second cap)
Interval 2 – Catch Position Hold x max effort (30 second cap)

B.
One set of:
Ring Swing x 10 reps

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Low Catch x 10 reps
Interval 2 – Reverse Snow Angels x 20 reps @ 1010

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Supine Snap Pull on Low Rings x 10 reps
Interval 2 – Catch Position Swing x 5 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Dips with Scaling Options x 5 reps @ 30X1
Interval 2 – Supine Snap Pull Transition on Low Rings x 5 reps

Session Three

A.
One set of:
Donkey Kick x 30 reps

Followed by. . .

Option 1 (If you are not comfortable yet kicking to a handstand against a wall) –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall Scaled x 30 seconds
Interval 2 – Med Ball Thoracic Opener x 30 seconds

Option 2 (If you are comfortable kicking up to a handstand against a wall) –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 30 seconds
Interval 2 – Med Ball Thoracic Opener x 30 seconds

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Elevated Knee Handstand Push-Ups x 10-15 reps

Followed by . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Headstand Kipping Pulses x 10-15 reps
*If you feel ANY kink of neck pain, stop immediately and default to Wall Climb x 2 reps.
Interval 2 – V-Up x 10-15 reps

B.
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Ring Dip Negatives x 4 reps @ 31A1
Interval 2 – Hand Plank x 20 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Reverse Dips on Box x 4 reps @ 31A1
Interval 2 – Elbow Plank x 20 seconds