June 12-18, 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 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)

Med Ball Thoracic 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

Wrist Stretches

Twisted Cross

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

Couch Stretch

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.
One set of:
Kettlebell Ankle Pulses x 20 reps (each leg)

Followed by. . .

Option 1 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Front-Weighted Pistol Squat Balance x 20 seconds (right leg)
Interval 2 – Front-Weighted Pistol Squat Balance x 20 seconds (left leg)

Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Squat Balance x 20 seconds (right leg)
Interval 2 – Pistol Squat Balance x 20 seconds (left leg)

Followed by. . .

Option 1 –
Every 15 seconds, for 4 minutes (8 sets) of complex:
Interval 1 – Front-Weighted Pistol Squat Negative (4 second descent) + Pistol Balance Leg Lifts x 5 reps (right leg)
Interval 2 – Front-Weighted Pistol Squat Negative (4 second descent) + Pistol Balance Leg Lifts x 5 reps (left leg)

Option 2 –
Every 15 seconds, for 4 minutes (8 sets) of complex:
Interval 1 – Pistol Squat Negative (4 second descent) + Pistol Balance Leg Lifts x 5 reps (right leg)
Interval 2 – Pistol Squat Negative (4 second descent) + Pistol Balance Leg Lifts x 5 reps (left leg)

Followed by. . .

One set of:
Alternating Front-Weighted Pistol Half Squat x 20 reps (10 reps each leg)
*Go as low as you can without falling, failing, or breaking parallel.

B.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Chin Hang Toe Taps x 15 seconds
Interval 2 – Pull-Up Negatives x 6 reps @ 20A0
Interval 3 – Lat Insertion Pull-Ups x 15 reps

C.
One set of:
Tuck Rocks x 100 reps

Followed by. . .

One set of:
L-Sit Lifts on Box x 30 reps

Followed by. . .

One set of:
Hollow Body Bounces x 100 reps

Session Two
A.
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall Scaled x 10 reps
Interval 2 – Donkey Kicks x 20 reps

Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall with Hands Turned Out x 10 reps
Interval 2 – Donkey Kicks x 20 reps

Followed by. . .

Spend 2 minutes working on proper hand and foot placement for a Kick To Handstand.

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Single Leg Thigh Taps on Box x 30 reps
Interval 2 – Hand Plank to Press Lean x 5 reps (slow and controlled)

Followed by. . .

Spend 2 minutes working on Handstand Marching x max reps.

Rest 30 seconds, then. . .

One set of:
Elbow Plank

x 90 seconds

B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Incline Push-Ups on 30″ Box x 30 reps
Interval 2 – Reverse Snow Angels x 30 reps (FAST)

Followed by. . .

For 60 seconds, perform one set of:
Twisted Cross Stretch

x 60 seconds (30 seconds each arm)

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

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Towel Hang x 10 seconds
Interval 2 – Rope Pull-Ups from Box or Floor x 6-8 reps
Interval 3 – Rope Hang Hold x 15 seconds
Interval 4 – Hanging Knees-To-Chest on Bar x 6-8 reps

Followed by. . .

Every 15 seconds, for 2 minutes (8 sets) of:
Rope Climb Mount x 1 rep

Rest 60-90 seconds, then. . .

For 3 minutes, perform one set of:
Rope Climb x max effort/reps

B.
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Banded Bar Muscle-Up Stomps x 15 reps
Interval 2 – Supine Banded Lat Pull-Down x 15 reps
Interval 3 – Supine Overhead Plate Lift (15#/25#) x 15 reps

Followed by. . .

For 2 minutes, perform one set of:
Box Jump-Ups to Support x max reps