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)
(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.
Every minute, on the minute, for 5 minutes (5 sets) of the complex:
Wall Climb to Wall-Facing Split Handstand Hold x 5 reps
(Once your foot leaves the wall and returns it counts as a rep. This exercise should be done in one inversion unless you fall over in which case your last rep did not count and assume the position and start where you left off. The object is to float away from the wall as long as possible without falling or returning to the wall. Wall Climb back down to the floor when the fifth rep is completed)
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Hand Plank to Press Lean x 5 reps
Followed by. . .
One set of:
Handstand Shoulder Shrugs
(Wall-Facing) x 30 reps
Immediately followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Freestanding Static Handstand Hold x 1 rep
(If this is a weakness for you then walk on your hands when necessary to find your balance to attempt to hold a Static Handstand. If this is a strength for you then hold your handstand as long as possible during this time domain and on your feet as little as possible in the three minutes.
Followed by. . .
B.
Every 30 seconds, for 3 minutes (6 sets) of a complex option of:
Kipping Swing x 1 rep + either. . .
Option 1 – Kipping Toes-To-Bar
x 8 reps or. . .
Option 2 – Kipping Knees-To-Chest x 8 reps
Followed by. . .
C.
Every 90 seconds, for 3 minutes (4 sets) of the complex:
Chest-To-Bar Diagonal Hold
x 30 seconds + Chest-To-Bar Elbow Drivers x 20 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Kipping or Butterfly Chest-To-Bar x 6-8 reps
Session Two
A.
Every 30 seconds, for 4 minutes (8 sets) of the complex:
Ring Pull-Up (with or without false grip) x 3 reps + Strict Ring Muscle-Up x 1 rep + Ring Dip x 3 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Catch Position Dips x 6-10 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Shoulder Stand on Low Rings x 3 reps
Followed by. . .
Every 30 seconds, for 60 seconds (2 sets) of the complex:
Strict Muscle-Up + MU Rocking Transitions x 2-3 reps
Followed by. . .
B.
Invictus Muscle-Up Density Test:
90 seconds – Kipping Muscle-Up x max reps
Rest 60 seconds
60 seconds – Kipping Muscle-Up x max reps
Rest 30 seconds
30 seconds – Kipping Muscle-Up x max reps
Followed by. . .
For completion:
Benched Prone Upper Back Muscle Recruitment (full range) x 10 reps
Benched Prone Upper Back Muscle Recruitment (six position) x 15 reps (each position)
Session Three
A.
If you are unfamiliar with the process of Handstand Push-Up Negatives and tempo, watch this video.
One set of:
Handstand Push-Up Negatives to 8″ Deficit x 10 reps @ 50A1
Followed by. . .
Every minute, on the minute, for 6 minutes (6 sets) of the complex:
Wall Climb + Wall-Facing Handstand Push-Ups x 2-5 reps + Wall Climb (down) + Push-Up x 5 reps
Followed by. . .
Spend 5 minutes building up to your 1 rep Handstand Push-Up Max Deficit
Followed by. . .
B.
Every 30 seconds, for 3 minutes (6 sets) of:
Dynamic Ring Dips x 10 reps
Followed by. . .
C.
Every minute, on the minute, for 4 minutes (4 sets) of:
Wall Climb x 4 reps
Coach Travis, I have been struggling with muscle ups a bit lately. My best unbroken kipping number is 12. Hopefully that provides some sort of barometer for ya, but either way I’m looking for a recommendation on completing level 2 or 3 (or both?) for session 2 of this week. I think I’d struggle with the completing the number of strict MU in the level 3 programming, but I love the idea of working the rocking transitions and catch position dips. Problem is, I also really ought to spend the time restructuring my kip. My gut tells me.. when in… Read more »
Yep! You hit it on the nose. I’d try to complete both if you have time, but working from Part A in Level 2, then move to Part A in Level 3, B in Level 2 then, B in Level 3 and so forth. Always opt for creating a better foundation then building from there. It’s very responsible of you to not just try to push through movements you may not be doing correctly. Gymnastics becomes easier with proper technique.
thank you!
Of course!
By the way, if you have Facebook and you haven’t joined the page for Invictus Gymnastics just search for it in the search bar on Facebook and put in a request to join the group! This is where you can post videos and questions, watch others’ work and get feedback!