July 31, 2020 – Masters Program
Glute Warm-Up (Vandyke Protocol) Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Fire Hydrant Iso Hold x…
July 30, 2020 – 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…
July 29, 2020 – Masters Program
Mobility & Activation Row 500 meters @ easy pace Band Distracted Hamstring Floss x 60 seconds per side Banded Scarecrow x 2-3 minutes depending on…
July 28, 2020 – Masters Program
Mobility & Activation Spend 5 minutes using a lacrosse ball to roll out the pecs on a wall and then the subscap on the floor.…
July 27, 2020 – Masters Program
Mobility & Activation Spend 2-3 minutes rolling out your t-spine and then … Band Distracted Lat Stretch x 45 seconds per side Thoracic Twists x…
July 26, 2020 – Masters Program
RECOVERY DAY A. Review Invictus Content from the Week * The Core: Abs, Spine & Everything Fine * How to Hypervolt the Thoracic * Q&A:…
July 25, 2020 – Masters Program
Mobility & Activation Spend 6-8 minutes rolling out your most restricted areas and then … Two sets of: 30 Seconds Banded Lateral Walk (right) 30…
July 24, 2020 – Masters Program
Mobility & Activation Partner Front Rack Assisted Stretch (3 contract/relax per arm) Tricep Stretch x 20-30 seconds per side and then … One-Two sets: T-Spine…
July 23, 2020 – 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…
July 22, 2020 – Masters Program
Mobility & Activation Band Distracted Hamstring Floss x 60 seconds per side and then … Banded Scarecrow x 2-3 minutes depending on how tight you…
July 21, 2020 – Masters Program
Mobility & Activation Chest-Opener x 6-8 reps @ 3011 Followed by … CrossOver Symmetry Rows x 10 reps (medium to heavy band) CrossOver Symmetry Reverse…
July 20, 2020 – Masters Program
Mobility & Activation Pec Smash x 45-60 seconds per side Trap Mash x 45-60 seconds per side Distracted Ankle Mobility x 45-60 seconds per side…
July 19, 2020 – Masters Program
RECOVERY DAY A. Review Invictus Content from the Week * The Elements of Rest & Recovery * How to Hypervolt the Lower Leg * Lessons…
July 18, 2020 – Masters Program
Mobility & Activation Spend 10 minutes working on hip internal rotation and then … DROM Series x 5-6 reps per side of each exercise and…
July 17, 2020 – Masters Program
Mobility & Activation Glute Warm-Up (Vandyke Protocol) Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x 1 minute per side Fire Hydrant…