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.
Every 15 seconds for 3 minutes (12 sets) of complex:
Alternating Candlestick Roll to Pistol Squat + Pistol Squat x 4 reps
(same leg)
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Front-Racked KB Alternating Pistol Squats x 10 reps
Followed by. . .
B.
Every 30 seconds for 6 minutes (12 sets) of complex:
Strict Pronated Pull-Up x 1 rep + Strict Mixed Grip Pull-Up x 1 Rep + Strict Supinated Grip Pull-Up x 1 rep + Strict Mixed Grip Pull-Up x 1 rep + Kipping Pull-Up x 1 rep + Butterfly Pull-Up x 3 reps
Followed by. . .
C.
Every minute, on the minute, for 6 minutes (6 sets) of:
Hollow Body Sit-Up to L-Sit on Kettlebells x 10 reps
Session Two
A.
Every 30 seconds for 6 minutes (4 sets) complete:
Interval 1 – Rocking Box Bridges x 8 reps
Interval 2 – Handstand Marching x 30 reps
Interval 3 – Single Leg Thigh Taps x 10 reps
Followed by. . .
Every minute, on the minute, for 8 minutes (4 sets) complete:
Interval 1 – Wall Slides x 40 reps
Interval 2 – Handstand Walk x 10 meters
Followed by. . .
B.
Every 30 seconds, for 4 minutes (4 sets) complete:
Interval 1 – Uneven Alternating Push-Ups x 10 reps
Interval 2 – Elbow Drop Push-Ups x 6 reps
Followed by. . .
C.
Every minute, on the minute, for 4 minutes (4 sets) of:
Full Support Bent-Arm Half Press on Low Rings x 5 reps
Session Three
A.
Every 2 minutes, for 8 minutes (4 sets) of complex:
Legless Rope Climb x 1 rep + Rope Pull-Up Taps x 4 reps + Strict Toes-To-Bar x 4 reps
Followed by. . .
B.
Every minute, on the minute, for 9 minutes (3 sets) complete:
Interval 1 – Bar Muscle-Up x 3 reps + Kipping Toes-To-Bar x 7 reps
Interval 2 – V-Ups x 15 reps
Interval 3 – Supine Overhead Plate Lifts (15#/25#) x 15 reps