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:
Kettlebell Ankle Pulse x 20 reps (each leg)
Followed by. . .
Every 30 seconds, for 2 minutes (3 sets) of:
Interval 1 – Front-Weighted Pistol Squat Balance x 10 seconds (right leg)
Interval 2 -Front-Weighted Pistol Squat Balance x 10 seconds (left leg)
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Pistol Squat Negative x 5 @ 52A1 (right leg)
Pistol Squat Negative x 5 @ 52A1 (left leg)
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Option 1 – Alternating Banded Pistol Squat x 6 reps
Option 2 – Alternating Banded Pistol Squat x 8 reps
B.
Every minute, on the minute, for 3 minutes (3 sets) of:
Pull-Ups with Scaling Option x 10 reps @ 2010
C.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Tuck Rock x 20 reps
Interval 2 – L-Sit Lifts on Box x 15 reps
Session Two
A.
Spend 2 minutes working on proper hand and foot placement for a Kick To Handstand.
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 15-20 reps
Interval 2 – Wall Climb x 2 reps
Interval 3 – Wall Slide x 7 reps @ 2020
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Single Leg Thigh Taps on Box x 20 reps
Interval 2 – Hand Plank Shoulder Taps x 30 rep
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Incline Push-Ups on 30″ Box x 20 reps
Interval 2 – Hand Plank Hold x 45 seconds
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Push-Up Negatives x 10 reps @ 30A1
Session Three
A.
If you are not yet familiar with the Rope Foot Hold technique, watch this VIDEO.
Option One -(If you do not yet know how to climb a rope)
Every 30 seconds for 3 minutes (3 sets) of:
Interval 1 – Rope Hang Hold x 10-15 seconds (right hand on top)
Interval 2 – Rope Hang Hold x 10-15 seconds (left hand on top)
Option Two – (If you can already climb rope but you get fatigued easily)
Every minute, on the minute, for 3 minutes (3 sets) of complex:
Rope Hang Hold x 10 seconds + climb three steps up the rope (opposite hand on top) + Rope Hang Hold x 10 seconds
Followed by. . .
Every 30 seconds, for 5 minutes (5 sets) of:
Interval 1 – Rope Pull-Up from Box (with feet on Floor) – Rope Pull-Up from Box with Feet on Floor x 8 reps (right hand on top)
Interval 2 – Rope Pull-Up From Box (with feet on floor) x 8 reps (left hand on top)
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Climb x 30 seconds (max effort)
B.
Every 15 seconds, for 3 minutes (12 sets) of:
Target Tap Swing x 2 reps
Followed by. . .
Every 15 seconds, for 3 minutes (12 sets) of:
Target Reach Swing x 2 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Bar Hang Knees-To-Chest x 12 reps
Interval 2 – Supine Overhead Plate Lift (15#/25#) x 6-8 reps