February 20-26, 2017 – Invictus Gymnastics Level One

Stretching on a daily basis is a necessity for gains in mobility and injury prevention.  Please note that the stretches listed below are to be utilized as often as possible even though they aren’t necessarily a part of your daily programming.  Additionally, a low-impact and light warm-up is always recommended before stretching, e.g. Assault Bike, a light jog, Bear Crawls, Wall Balls etc.

Please take a look at the recommended stretches and try to include them in your daily warm-up if at all possible.  The stretches/warm-ups are listed in what we would consider order of importance, yet depending on the skills you are working on for the day and your own personal needs the list may (and should) change.

Banded Scarecrow (Upper Anterior Chain Opener)

Rocking Box Bridges (Thoracic Mobility)

Straddle and Pike Stretch

(Adductor and Hamstring Mobility)

Band-Assisted Lat and Hip Flexor Stretch

Single Arm Hang from Bar (Lat and Pec Stretch)

Calf and Hamstring Combo Stretch

Banded-Assisted Cross-Pull Scap Retraction

Session One
A.
One set of:
Kettlebell Ankle Pulse x 20 reps (each leg)

Followed by. . .

Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Pistol Squat Balance x 10 seconds (right leg)
Interval 2 – Pistol Squat Balance

x 10 seconds (left leg)

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Pistol Squat Negative x 5 @ 52A1 (right leg)
Pistol Squat Negative x 5 @ 52A1 (left leg)

Rest 60 seconds, then. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Option 1 – Alternating Pistol Squat x 6 reps
Option 2 – Alternating Banded Pistol Squat x 8 reps

B.
Every 30 seconds, for 3 minutes (6 sets) of:
Chest-To-Bar Negatives x 5 reps @ 30A1

C.
Three sets of:
Movement 1 – Tuck Rocks x 30 reps
Immediately followed by . . .
Movement 2 – Seated Piked Double Leg Lifts x 12 reps
Rest 30seconds between sets

Session Two

A.
Spend two minutes working on proper hand and foot placement for a Kick to Handstand.

Followed by. . .

Every 30 seconds, for 5 minutes (5 sets) of:
Interval 1 – Wall Climb x 1 rep
Interval 2 –  Supine Table Hold x 30 seconds

Followed by. . .

Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Wall-Facing Hadstand Marching

x 30 reps
Interval 2 – Reverse Snow Angel x 20 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Kick to Handstand on Wall x 5 reps

B.
One set of:
Incline Push-Ups on 30″ Box x 50 reps

Followed by. . .

Three sets of:
Hand Plank x 60 seconds
Rest 30 seconds between sets

Session Three
A.
If you are unfamiliar with the Rope Foot Hold technique, watch this video.

A.
Option One (If you do not yet know how to climb a rope) –
Every 30 seconds for 5 minutes (10 sets) of:
Rope Hang Hold x 20 seconds (10 seconds each hand. Make sure you are alternating hands at equal distances every time)
Option Two (If you can already climb rope but you get fatigued easily) –
Every minute, on the minute, for 5 minutes (5 sets) of complex:
Rope Hang Hold x 10 seconds + Three Step Climb (opposite hand on top) + Rope Hang Hold x 10 seconds

Followed by. . .

Every 30 seconds for 5 minutes (10 sets) of:
Rope Pull-Up with Feet on Floor x 4 reps (alternating hands each rep)

Followed by. . .

3 sets of:
30 seconds of Rope Climb x max effort
Rest 30 seconds between sets

B.
Every 15 seconds, for 3 mintues (12 sets) of:
Target Tap Swing x  2 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Bar Hang Knees-To-Chest x 12 reps (fast, no kipping)
Interval 2 – Supine Overhead Plate Lift (15#/25#) x 8 reps