January 9, 2024 – Masters Program
Mobility, Activation & Warm-Up 45-60 Seconds Lat & Hip Flexor Stretch (per side) and then … 200 Meter Jog Tableturns x 3 rotations per side…
January 8, 2024 – Masters Program
Mobility, Activation & Warm-Up Two sets of: 90 Seconds of Easy Row MedBall Thoracic Opener x 60 seconds Stationary Sun Gods x 10 seconds per…
January 6, 2024 – Masters Program
Mobility, Activation & Warm-Up Spend 5 minutes foam rolling, focusing on the t-spine and then … T-Spine Pulse on Bench x 10 reps and finish…
January 5, 2024 – Masters Program
Mobility, Activation & Warm-Up Two sets of: Distracted Ankle Mobility Drill x 8-10 pulses per side Banded Perfect Stretch x 30 seconds per side Banded…
January 4, 2024 – Masters Program
Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following: 1…
January 3, 2024 – Masters Program
Mobility, Activation & Warm-Up Take 5 minutes and work on your shoulders with a lacrosse ball or foam roller and then … Two sets of:…
January 2, 2024 – Masters Program
Mobility, Activation & Warm-Up Over the course of 5-7 minutes, move through the following band assisted drills: Pec Stretch Lat Stretch Tricep Stretch followed by…
January 1, 2024 – Masters Program
Mobility, Activation & Warm-Up PVC Pipe Pass Thrus x 15 reps PVC Pipe Press from Behind the Neck x 10 reps PVC Pipe Overhead Squats…
December 30, 2023 – Masters Program
Mobility & Activation Spend 1-2 minutes in the Over the Barbell Shoulder Stretch and then … Two sets of: Plank with Forward Reach x 15…
December 29, 2023 – Masters Program
Mobility, Activation & Warm-Up Spend 3-5 minutes in the Medball Thoracic Opener followed by … Two sets of: Row x 300 meters PVC Pipe Pass…
December 28, 2023 – Masters Program
Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following: 1…
December 27, 2023 – Masters Program
Mobility, Activation & Warm-Up Spend 2-4 minutes working on your pecs and then … Three sets of: 90 Second Assault/Echo Bike, increasing pace every :30…
December 26, 2023 – Invictus Masters Program
Mobility, Activation & Warm-Up Band Assisted Pec Stretch x 60 Seconds per side One set of: “Banded Pushing Warm-up” Palloff hold x 30 seconds per…
December 25, 2023 – Masters Program
Happy Holidays from the Invictus Family to yours! Please take the day to enjoy the company of family and friends and reflect on the many…
December 23, 2023 – Masters Program
Mobility, Activation & Warm-Up 500 Meter Row / 400 Meter Run / 25 Cal Bike @ nasal breathing only pace and then … Two sets…