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.
If you are unfamiliar with the Fifty Percent Rule, watch this VIDEO.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks to Wall x 15 reps
*Start with your bottom as close to the wall as possible and try to achieve full Handstand position before making contact with the wall.
Interval 2 – Side Pressing Handstand Hold x 40 seconds
*Once you have achieved full Handstand position, remove your supporting foot from the wall to allow a freestanding Static Handstand position, but if you begin to lose balance before time is up replace your supporting foot on the wall and realign your Handstand to begin the process again.
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Back-To-Wall Split Handstand Hold x 30 seconds
Interval 2 – Wall-Facing Split Hanstand Hold x 30 seconds
B.
Every 30 seconds, for 60 seconds (1 set) of:
Interval 1 – Straddle Stretch x 30 seconds
Interval 2 – Pike Stretch x 30 seconds
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Strict Toes-To-Bar x 2 reps
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of complex:
Target Tap Swing + Toes-To-Bar x 3 reps
*Target Tap Swing is the forward swing and Toes-To-Bar is the immediate backswing. The object of this exercise it to create a technique pattern where the second and third Toes-To-Bar feel exactly like the first.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
3 (contiguous) sets of: Toes-To-Bar x 1 rep + Bar Muscle-Up x 1 rep
C.
Every minute, on the minute, for 6 minutes (3 sets) of complexes:
Interval 1 – Butterfly Chest-To Bar Pull-Ups x 10 reps + Bar Muscle-Up x 1 rep
Interval 2 – 5 (contiguous) sets of: Kipping Chest-To-Bar Pull-Up x 1 rep + Butterfly Chest-To-Bar Pull-Up x 1 rep
Session Two
A.
Every 30 seconds, for 3 minutes (6 sets) of complex:
Ring Pull-Up x 3 + Strict Muscle-Up x 1
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of complexes:
Interval 1 – Strict Muscle-Up x 1 rep + Ring Dip x 8 reps
Interval 2 – Strict Muscle-Up x 1 rep + Rocking Transitions x 3 reps
Followed by. . .
Every 10 seconds, for 60 seconds (6 sets) of:
Elbow Drop Push-Up x 3 reps
B.
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Supine Snap Pull Swings x 5 reps
Interval 2 – Rowing Muscle-Up x 2 rep
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of complex:
Supine Snap Pull x 5 reps + Rowing Muscle-Up x 1
Followed by. . .
One set of:
Rowing Muscle-Up x 8-10 reps
Followed by. . .
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Snap Pull x 5 reps
Interval 2 – Pop Swing x 3 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Mounting Ring Muscle-Up x 1 rep
Followed by. . .
Spend two minutes working on the Rising to Rowing Muscle-Up sequence. If you are unfamiliar of the technique, watch this VIDEO.
Session Three
A.
Every 30 seconds, for 3 minutes (6 sets) of complex:
Back-To-Wall Handstand Hold x 15 seconds + Strict Handstand Push-Up x 3 reps
Followedl by. . .
Every 20 seconds, for 3 minutes (9 sets) of:
Headstand Kip to Handstand x 4 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Strict Handstand Push-Up to 8″/4″ Deficit x 3 reps
Followed by. . .
Every 20 seconds, for 3 minutes (9 sets) of:
Headstand Kip to Handstand with 8″/4″ Deficit x 3 reps
B.
Every 30 seconds, for 2 minutes (4 sets) of complex:
Strict Muscle-Up x 1 reps + Tempo Ring Dips x 3 reps @ 30X1
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Reverse Dips on Box x 15 reps
Interval 2 – Hand Plank Cross Knee-To-Elbow x 20 seconds
C.
For 2 minutes, choose the best OPTION for a Press To Handstand.
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of:
Wall Climb x 1 rep @ 6161