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 not familiar with proper hand and foot placement for a Kick to Handstand, please watch this VIDEO.
For 60 seconds, perform one set of:
Mini Handstand or Mini Release Handstand x 12-15 reps
Option 1 –
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Headstand Fall-Over x 5 reps
Interval 2 – Three Quarter Handstand on Wall x 30-40 seconds
Interval 3 – Three Quarter Handstand (freestanding) x 8-10 reps
Option 2 –
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Headstand Fall-Over x 5 reps
Interval 2 – Nose-To-Wall Handstand Hold x 30-40 seconds
Interval 3 – Handstand Practice x 40 seconds
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Finger Presses x 20 reps
Interval 2 – Wall-Facing Handstand Shoulder Shrugs x 10-15 reps
*Hands should be as close to the wall as comfortable.
B.
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Kipping Knees-To-Chest x 8 reps
Interval 2 – Straight Leg Bottom Balance x 20 seconds
C.
For 60 seconds, perform one set of:
Chest-To-Bar Diagonal Hold x 60 seconds
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Negatives x 7 reps @ 31A0
Interval 2 – C2B Elbow Drivers x 30 reps
Followed by. . .
One set of:
Strict Chest-To-Bar Pull-Ups Scaled x 30 reps @ 1010
Session Two
A.
If you are not familiar with the False Grip for Strict Ring Muscle-Ups, watch this VIDEO.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Rings x 20 seconds
Interval 2 – Catch Position Hold x 10 seconds (accumulate time if necessary)
Interval 3 – Ring Dip Negatives x 4 reps @ 31A1
Followed by. . .
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – False Grip Static Hang x 10 seconds (accumulate time if necessary)
Interval 2 – Ring Pull-Ups Scaled x 8 reps
Interval 3 – Squatted Muscle-Up Transition x 6 reps
*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)
B.
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10-15 reps
Interval 2 – Supine Snap Pulls on Low Rings x 10-15 reps
Interval 3 – Pop Swing x 8-10 reps
Interval 4 – Rowing Transition Lifter on Low Rings x 8-10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Swings x 15 reps
Interval 2 – Rowing Transitions on Low Rings x 10 reps
Session Three
A.
For 2 minutes, perform one set of:
Banded Scarecrow x 2 minutes
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (6 sets) of:
Kick-Up to Handstand on Wall Scaled x 2 reps
*A rep is considered a valiant effort to kick to a handstand position on the wall. If you fear this movement this is your opportunity to face your fears and conquer them.
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall x 3-5 reps (hold handstand as long as you prefer)
Interval 2 – Elevated Knee Handstand Push-Up x 6 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Wall Slides x 10 reps @ 2030
Interval 2 – Reverse Snow Angels x 20 reps @ 2020
B.
Every 30 seconds for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold x 15 seconds
Interval 2 – Ring Dip Negatives x 3 reps @ 40A1
Interval 3 – Box Shoulder Shrugs x 10 reps
Followed by. . .
Option 1 –
Every 15 seconds, for 2 minutes (8 sets) of:
Catch Position Hold x 5 seconds
Option 2 –
Every 15 seconds, for 2 minutes (8 sets) of:
Box Jump-Up To Low Catch x 5 seconds
Followed by. . .
For 60 seconds, perform one set of:
Ring Dips with Scaling Option x max reps
Session 2:
A) This was rough! Got through it all. Had to do 10/10 seconds on last ring support hold. All other holds UB.
B) These drills are all feeling better!