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 Ball Shots, 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)
OR
*Overhead Barbell Underarm Stretch + Wall Bridge
Straddle and Pike Stretch (Adductor and Hamstring Mobility)
Band-Assisted Lat and Hip Flexor Stretch
Single Arm Hang from Bar (Lat and Pec Stretch)
Over the Shoulder Barbell Stretch
Calf and Hamstring Combo Stretch
Banded-Assisted Cross-Pull Scap Retraction
If you are unfamiliar with tempo and how tor read it in your programming, watch this VIDEO. If you would like more in-depth information regarding tempo and it’s benefits, read this great ARTICLE written by Head Coach and Founder of Invictus, C.J. Martin.
Session One
A.
Every minute, on the minute, for 4 minutes (4 sets) of complex::
Wall Climb to Wall-Facing Split Handstand Holds x 40 seconds
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Donkey Kick to Static Handstand Hold x 30 seconds
*If you fall from the handstand perform a donkey kick to regain the handstand.
Interval 2- Handstand Hold to Handstand Fall-Over x 3 reps
B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – L-Hang on Bar x 20 seconds
Interval 2 – Strict Toes-To-Bar x 6 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Toes-To-Bar Candlestick Press x 8 reps
Interval 2 – Kipping Toes-To-Bar x 20 reps
C.
Every minute, on the minute, for 4 minutes (4 sets) of:
Strict Wide Grip Chest-To-Bar Pull-Ups x 8-10 reps
Followed by. . .
One set of:
Movement 1 – Chest-To-Bar Diagonal Hold x 60 seconds
Movement 2 – Chest-To-Bar Elbow Drivers x 40 reps
Movement 3 – Butterfly Chest-To-Bar Pull-Ups x 20 reps (unbroken)
Session Two
A.
For 60 seconds, perform one set of:
Extensor Stretch for False Grip x 45-60 seconds
Followed by. . .
Every 20 seconds, for 4 minutes (4 sets) of:
Interval 1 – Ring Pull-Up with False Grip x 3 reps
Interval 2 – Strict Muscle-Up to Catch Position x 3 reps
Interval 3 – Strict Ring Muscle-Up x 1 rep + Ring Dip x 3 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – 3 sets of: Strict Ring Muscle-Up + Bent Arm Half Press x 3 reps
Interval 2 – Elbow Drop Push-Ups x 15 reps
Followed by. . .
For 60 seconds, perform one set of:
Ring Dips x max reps
B.
If you are not familiar with the Rising to Rowing Muscle-Up technique, please watch this VIDEO.
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
Rest 30 seconds, then. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Muscle-Up Transition on Low Rings (calves on box) x 6-10 reps
Session Three
A.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Strict Handstand Push-Up x 8-10 reps
Interval 2 – Wall-Facing Handstand Push-Up x 5 reps
Followed by. . .
Every 10 seconds, for 4 minutes (24 sets) of:
Strict Handstand Push-Up with 8″ Deficit x 1 rep
Rest 60 seconds, then. . .
One set of:
Strict Handstand Push-Up with 4″ Deficit x max reps (unbroken)
Rest 60 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Kipping Handstand Push-Up with 4″ Deficit x 8-10 reps
B.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Tempo Ring Dips x 8-10 reps @ 21X1
Interval 2 – Catch Position Dips x 15 reps