February 12, 2022 – Masters Program
Mobility, Activation & Warm-Up 3 Minutes Assault Bike with Nasal Breathing Only Followed by… Static Hang x 60 seconds Wall Slides x 60 seconds Handstand…
February 11, 2022 – Masters Program
Shoulder Circuit Bicep Openers x 10 reps Xiopang x 10 reps Bent Over Rows x 10 reps Bicep Curl + Push x 10 reps Followed…
February 10, 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…
February 9, 2022 – Masters Program
Mobility & Activation Thoracic Iso Holds Followed by… One Set: Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per…
February 8, 2022 – Masters Program
Mobility & Activation Banded Scarecrow x 30 seconds each position Banded Hamstring Flossing x 30-60 seconds each side Reverse Snow Angels x 15-20 reps Jefferson…
February 7, 2022 – Masters Program
Mobility & Activation Band Distracted Hip Flexor Stretch x 60 seconds per side Butterfly Pulse x 30 seconds Followed by… Hawaiian Squats x 5 reps…
February 6, 2022 – Masters Program
RECOVERY DAY A. Review Invictus Content from the Week * ‘Reps in Reserve’ Strategy * Strategy Behind P&F Programming Leading into the Open * 3…
February 5, 2022 – Masters Program
Mobility & Activation 10 Slow and Controlled Deep Squat Progressions 10 Slow and Controlled Kettlebell Ankle Pulse (per side) Followed by… Two sets of: 30…
February 4, 2022 – Masters Program
Mobility & Activation 5 minutes of low-intensity Assault Bike or Jogging @ 70% Two sets of: Inchworm Walk + Scap Push-Up + Press Up x…
February 3, 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…
February 2, 2022 – Masters Program
Mobility & Activation Thoracic Twists x 30 seconds Followed by… Banded Hamstring Pulses x 30 seconds per side Followed by… Thoracic Iso Holds x 10…
February 1, 2022 – Masters Program
Mobility & Activation Banded Hip Flexor Stretch x 60 seconds per side Banded Scarecrow x 2-4 minutes Over-Under Drill x 60 seconds per side Warm-Up…
January 31, 2022 – Masters Program
Mobility & Activation Hip Flexor Stretch + Posterior Activation (spend 3-5 minutes here) Followed by… Two sets: Kettlebell Halos x 6 reps Straight Leg Bottom…
January 30, 2022 – Masters Program
RECOVERY DAY A. Review Invictus Content from the Week * Do you have GOAL BURNOUT? * Lessons from a Year-Long Listening Tour * Tough Talk:…
January 29, 2022 – Masters Program
Mobility, Activation & Warm-Up 3 Minutes Assault Bike with Nasal Breathing Only Followed by… Static Hang x 60 seconds Wall Slides x 60 seconds Handstand…