April 24, 2023 – Masters Program
Mobility + Activation Two sets of: Row x 90 seconds Banded Perfect Stretch x 45 seconds per side Followed by… Two sets of: Slider Seal…
April 23, 2023 – Masters Program
RECOVERY DAY A. Review Invictus Content from the Week * Cornerstone Concepts of Invictus Coaching * Poison or Medicine? The difference is DOSE * Members…
April 22, 2023 – Masters Program
Mobility + Warm-Up Banded Hamstring Pulse x 60 seconds per leg 500 Meter Row 10 Alternating Leg Reaches 30 seconds MedBall Squeeze Marching 250 Meter…
April 21, 2023 – Masters Program
Mobility + Warm-Up Two sets, nasal breathing only, of: 20 Calories Echo / Assault Bike Over/Under Barbell x 10 reps (5 each direction) Hip Flexor…
April 20, 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…
April 19, 2023 – Masters Program
Mobility + Warm-Up Complete the following with nasal only breathing: 200 Meter Jog Prone Plank Shoulder Circles x 10 reps each direction Y’s, T’s, W’s…
April 18, 2023 – Masters Program
Mobility + Warm-Up Banded Lat Stretch x 60 seconds per side Banded Hip Flexor Stretch x 60 seconds per side and then … 3 Minutes…
April 17, 2023 – Masters Program
Mobility + Warm-Up Band Distracted Ankle Pulse x 60 seconds per side Band Distracted Pec Stretch x 60 seconds per side and then … Two…
April 16, 2023 – Masters Program
RECOVERY DAY A. Review Invictus Content from the Week * The Art of Being an Adaptable Coach  * Excellent Coaches Make Decisions that Pull ‘Double…
April 15, 2023 – Masters Program
Mobility + Activation Thoracic Twists x 30 seconds Banded Hamstring Pulses x 30 seconds per side Bird Dog x 10 reps per side Warm-Up Two…
April 14, 2023 – Masters Program
Mobility + Activation Banded Perfect Stretch x 60 seconds per side Foam Roll IT Bands & Calf x 2 minutes per side and then ……
April 13, 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…
April 12, 2023 – Masters Program
Mobility + Warm-Up 60 seconds per side Banded Pec Stretch 60 seconds per side Banded Tricep Stretch into … 500 Meter Row (Nasal Breathing Only)…
April 11, 2023 – Masters Program
Mobility + Activation 200 Meter Jog 3 Minutes Banded Scarecrow 200 Meter Jog 3 Minutes Squat Rocks 200 Meter Jog Two sets of: Incline Y’s,…
April 10, 2023 – Masters Program
Mobility + Activation Two sets of: Row x 90 seconds Banded Perfect Stretch x 45 seconds per side Followed by… Two sets of: Slider Seal…