October 10, 2022 – Masters Program
TRANSITION WEEK! This week will look a bit different than a typical week. It’s an opportunity for you to reset after our last cycle. Then…
October 9, 2022 – Masters Program
RECOVERY DAY A. Review Invictus Content from the Week * Why Your Mobility Routine Isn’t Working * Understanding Our Favorite Joint Health Modalities * Terminal…
October 8, 2022 – Masters Program
Mobility Banded Hamstring Floss x 60 seconds per side T-Spine Opener x 1-2 minutes Activation 5-7 Windmills per side (light) 20 DeadBugs 20 Skydivers Warm-Up…
October 7, 2022 – Masters Program
Mobility Front Rack PVC Pipe Stretch x 45-60 seconds per side Hawaiian Squats x 5 reps per side Activation Two sets of: Banded Clam Shells…
October 6, 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 5, 2022 – Masters Program
Mobility Band Distracted Hip Flexor Stretch x 60 seconds per side Floor Slides x 10 reps (slow and controlled) Wrist Stretch of Choice x 60…
October 4, 2022 – Masters Program
Mobility & Activation Three sets of: 1-2 Minutes Assault or Echo Bike @ 50-60% effort 30 Second Single Arm Overhead Hold each arm 30 Second…
October 3, 2022 – Masters Program
Mobility 2-3 Minutes Kettlebell or Sandbag Ankle Pulse and then … Activation Two sets of: 10 Banded Monster Walks (each direction – forward, backward, left…
October 2, 2022 – Masters Program
RECOVERY DAY A. Review Invictus Content from the Week * Criteria to Consider When Programming Accessories * Top 3 Supplements for a Better Night Sleep…
October 1, 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…
September 30, 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…
September 29, 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…
September 28, 2022 – Masters Program
Mobility 60 Seconds per side Band Distracted Perfect Stretch 60 Seconds per side Band Distracted Lat Stretch 2 minutes of Dynamic Wrist Stretch and Mashing…
September 27, 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…
September 26, 2022 – Masters Program
Mobility Rotate through the following two drills over the course of 4 minutes: Band Assisted Pec Stretch Band Assisted Hip Flexor Stretch and then ……