October 25, 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 Warm-Up Two sets of: Prone…
October 24, 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…
October 23, 2022 – Masters Program
RECOVERY DAY A. Review Invictus Content from the Week * Neurological Mobility Drills to Help Hold Onto New Ranges of Motion * Our Top 3…
October 22, 2022 – Masters Program
Mobility + Warm-Up Banded Hamstring Floss x 45 seconds per side Medball Squeeze Marches (alternating) x 60 seconds Warm-Up Two sets of: 10 Second Iso…
October 21, 2022 – Masters Program
Mobility & Warm-Up 5-7 Minutes Machine of Choice @ easy pace (nasal breathing only) followed by … Front Rack Partner Assisted Rack Stretch x 3-5…
October 20, 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…
October 19, 2022 – Masters Program
Primary Training Session Mobility + Warm-Up Banded Perfect Stretch x 45 seconds per side Psoas Pulse with Softball x 45 seconds per side IT Band…
October 18, 2022 – Masters Program
Primary Training Session Mobility & Warm-Up Partner T-Spine Stretch x 15 seconds One-Two sets of: Band Distracted Pec Stretch x 45 seconds per arm 60…
October 17, 2022 – Masters Program
Primary Training Session Mobility One-Two sets of: Banded Lat Stretch x 45 seconds per side Banded Hip Flexor Stretch x 45 seconds per side Warm-Up…
October 16, 2022 – Masters Program
RECOVERY DAY A. Review Invictus Content from the Week * Floss Your Joints Daily * The Case Against NSAIDs * Case Study: Overhead Mobility Protocol…
October 15, 2022 – Masters Program
Mobility Band Distracted Hamstring Floss x 30 seconds per side Band Distracted Ankle Pulse x 30 seconds per side Bird Dogs x 10 reps per…
October 14, 2022 – Masters Program
Mobility Banded Hip Rotations x 8-10 reps per side Groiner Stretch x 20-30 seconds per side and then … Activation 90/90 Hip Rotation x 3-5…
October 13, 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…
October 12, 2022 – Masters Program
Mobility + Activation 60 Seconds per side Band Distracted Perfect Stretch 60 Seconds per side Band Distracted Lat Stretch 2 minutes of Dynamic Wrist Stretch…
October 11, 2022 – Masters Program
Mobility Spend 3-5 minutes on: T-Spine Foam Roll + Hold with Intentional Breathing and then … Activation One set of: Y’s, T’s & W’s x…