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.
One set of:
Finger Press x 30 reps
Followed by. . .
Every 15 seconds, for 4 minutes (8 sets) of:
Interval 1 – Frog Press to Handstand x 2 reps
Interval 2 – Strict Handstand Push-Up x 2 reps
Followed by. . .
One set of:
Finger Press x 30 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Hollow Back Press x 2 reps
Followed by. . .
One set of:
Finger Press x 30 reps
Followed by. . .
One set of:
Static Handstand Hold x max time
B.
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Straddle-Ups on Bar x 6 reps
Interval 2 – Kipping Toes-To-Bar x 12 reps
interval 3 – Med Ball Toes-To-Bar x 6 reps (light)
Interval 4 – Kipping Toes-To-Bar x 12 reps
C.
If you are not yet familiar with the Butterfly 4-Step, please watch this VIDEO.
One set of:
Strict Chest-To-Bar Pull-Ups x 10 reps
Followed by. . .
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Pull-Up Pulses x 15 reps
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x 15 reps
Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Chest-To-Bar Pull-Up Pulses x 10 reps
Interval 2 – Butterfly Chest-To-Bar Pull-Ups x 15 reps
Followed by. . .
For 60 seconds, perform one set of:
Jumping Chest-To-Bar Pull-Ups x max reps
Session Two
A.
For 60 seconds, perform one set of:
Extensor Stretch for False Grip x 45-60 seconds.
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Elbow Drops x 20 reps
Interval 2 – Strict Ring Muscle-Up x 4 reps
Interval 3 – Double Bamboo Shoulder Press x 8-10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Strict Muscle-Up to Catch Position x 6-8 reps
Followed by. . .
For 60 seconds, perform one set of:
Dynamic Ring Dips (with scaling option) x max reps
*Descend to the absolute lowest point of the dip you poosibly can without falling through, then use your legs on the floor or a box to help dynamically drive up to the top of your dip. By sinking as low as you possibly can and driving from the bottom of the dip with your legs, you are strenghtening the position that left many men in the 2017 Regionals competitions with torn pectoral insertion points. The object here is to build strength to help prevent that injury.
B.
If you are not familiar with the Rising to Rowing Muscle-Up technique, please watch this VIDEO.
If you are not familiar with the No Zone, please watch this VIDEO.
One set of:
Box Jump-Up to Full Support x 10 reps
Rest 60 seconds, then. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pop Swing
x 5 reps
Interval 2 – Cast Swing x 2 reps
Followed by. . .
Every 15 seconds, for 3 minutes (12 sets) of:
Mounting Ring Muscle-Up x 1 rep
Followed by. . .
One set of:
Kipping Ring Muscle-Ups x 10 reps
*Try to catch each rep as high to alleviate as much dip as possible.
Session Three
A.
Spend 2 minutes performing one set of:
Banded Scarecrow x 2 minutes
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Wall-Facing Handstand Push-Ups x 3 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Pause Handstand Push-Ups x 4 reps (2 second pause)
Followed by. . .
One set of:
Rocking Box Bridges x 10 reps
Followed by. . .
Reverse Snow Angels x 100 reps (accumulate as necessary)
B.
Every 30 seconds, for 2 minutes (4 sets) of complex:
Ring Dip x 5 reps + Shoulder Stand x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Catch Position Dips x 10 reps
Interval 2 – Dynamic Ring Dips x 15-20 reps
*Descend to the absolute lowest point of the dip you possibly can without falling through, then use your legs on the floor or a box to help dynamically drive up to the top of your dip. By sinking as low as you possibly can and driving from the bottom of the dip with your legs, you are strengthening the position that left many men in the 2017 Regionals competitions with torn pectoral insertion points. The object here is to build strength to help prevent that injury.
C.
Option 1 –
Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kick to Wall (stage 3) x 8-10 reps
Interval 2 – Hand Plank to Press Lean x 5 reps 3131
Option 2 –
Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kick to Wall (stage 3) x 8-10 reps
Interval 2 – Press Handstand Options (pick one) x 4 reps
Followed by. . . .
For 60 seconds, perform one set of:
Donkey Kicks x max reps