December 24, 2022 – Masters Program
Mobility & Warm-Up DROM Series (4-6 reps each movement) Machine of choice x 10 minutes @ easy pace *Every 2 minutes, including 0:00, complete 5…
December 23, 2022 – Masters Program
Mobility Accumulate 90 seconds in this position, moving around to increase ankle mobility and t-spine mobility Foam Roll Lats x 60 seconds per side Foam…
December 22, 2022 – 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 21, 2022 – Masters Program
Mobility Spend 2 minutes working on your psoas Band Assisted Ankle Pulse x 30 seconds right Band Assisted Hip Flexor Opener x 30 seconds right…
December 20, 2022 – Masters Program
Mobility One-Two sets of: 30 seconds Pec Smash Per side 30 seconds T-Spine Pulse on Bench 30 seconds Thoracic Twists Shoulder Prehab One-Two sets of:…
December 19, 2022 – Masters Program
Mobility One-Two sets: Band Assisted Lat Stretch x 45 seconds per side Banded Perfect Stretch x 45 seconds per side (add some t-spine rotations while…
December 18, 2022 – Masters Program
RECOVERY DAY A. Review Invictus Content from the Week * Good Training Partners Make for Great Training * All About EMOMs – Why We Use…
December 17, 2022 – Masters Program
Mobility Banded Hamstring Floss x 45 seconds per side Medball Squeeze Marches (alternating) x 60 seconds Warm-Up Two sets of: 10 Second Iso Hold on…
December 16, 2022 – Masters Program
Mobility 5-7 Minutes Machine of Choice @ easy pace (nasal breathing only) followed by … Front Rack Partner Assisted Rack Stretch x 3-5 pulses per…
December 15, 2022 – 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 14, 2022 – Masters Program
Mobility Banded Perfect Stretch x 45 seconds per side Psoas Pulse with Softball x 45 seconds per side Roll out your IT Bands x 45…
December 13, 2022 – Masters Program
Mobility Partner T-Spine Stretch x 15 seconds One-Two sets of: Band Distracted Pec Stretch x 45 seconds per arm 60 Seconds T-Spine Mash & Hold…
December 12, 2022 – Masters Program
Mobility One-Two sets of: Banded Lat Stretch x 45 seconds per side Banded Hip Flexor Stretch x 45 seconds per side Hip & Shoulder Prehab…
December 11, 2022 – Masters Program
RECOVERY DAY A. Review Invictus Content from the Week * Don’t Workout With Strangers * The Importance Of Posting Your Results * How to Make…
December 10, 2022 – Masters Program
Mobility DROM Series (4-6 reps each movement) Machine of choice x 10 minutes @ easy pace *Every 2 minutes, including 0:00, complete 100 Foot Sandbag…