September 12, 2021 – Masters Program
RECOVERY DAY A. Review Invictus Content from the Week – It’s “Establishing Routine September”! * Your Macros under the Micro(scope) (Unit 5 of 7) *…
September 11, 2021 – Masters Program
Mobility, Activation & Warm-Up Banded Hamstring Pulse x 60 seconds per side Banded Ankle Pulse x 60 seconds per side T-Spine Hold on Foam Roller…
September 10, 2021 – Masters Program
Mobility & Activation Spend 2 minutes at the bottom of your squat and get comfortable! Crossover Symmetry (10-12 reps each) CrossOver Symmetry Rows CrossOver Symmetry…
September 9, 2021 – 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 8, 2021 – Masters Program
Mobility & Activation Banded Pec Stretch x 60 seconds per side Banded Tricep Stretch x 60 seconds per side followed by … Openers and Activation…
September 7, 2021 – Masters Program
Mobility & Activation Two sets of: Wall Bridge x 30 seconds (walk out as far as you are able to staying safe) Lat and Hip…
September 6, 2021 – Masters Program
Mobility & Activation Lateral Line Stretch x 60 seconds per side Hawaiian Squats x 5 reps per side followed by … Assault Bike x 90…
September 5, 2021 – Masters Program
RECOVERY DAY A. Review Invictus Content from the Week – It’s “Establishing Routine September”! * Diet and the Gut Microbiome * How to Create Your…
September 4, 2021 – Masters Program
Mobility, Activation & Warm-Up Bird Dogs x 10 reps each side Dead Bugs x 20 reps With a slingshot, complete the following: Banded Good Mornings…
September 3, 2021 – Masters Program
Mobility & Activation Banded Lat Stretch x 60 seconds per side Banded Tricep Stretch x 60 seconds per side Upper Body Warm-Up Series x 10…
September 2, 2021 – 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 1, 2021 – Masters Program
Mobility & Activation Banded Pec Stretch x 60 seconds per side Banded Tricep Stretch x 60 seconds per side followed by … Openers and Activation…
August 31, 2021 – Masters Program
Mobility & Activation Twisted Cross Pec Stretch x 60 seconds per side and then … Shoulder Activation Prep: 5-10 Plank Ring Circles 10 Supine Hollow…
August 30, 2021 – Masters Program
Mobility & Activation Spend 2-3 minutes working on your psoas and then … 3-5 minutes EASY pace rowing … and then … 3-5 minutes completing…
August 29, 2021 – Masters Program
RECOVERY DAY A. Review Invictus Content from the Week – August is Athlete Education Month! * Microbes and Your WOD * The Farmer’s Carry -…