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 (2 sets) of:
Interval 1 – Three-Quarter Handstand Hold on Wall x 30 seconds
Interval 2 – Elbow Plank x 45 seconds
Followed by. . .
Option 1 – Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Three Quarter Handstand (freestanding) Practice x 20 seconds
Interval 2 – Donkey Kicks x 5-7 reps
Followed by. . .
Spend 60 seconds working on proper hand and foot placement for a Kick to Handstand.
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Supine Banded Lat Pull-Down x 8 reps @ 30X1
*The eccentric is three seconds, so in this case the negative is when the bar is leaving your legs to return over your head.
Interval 2 – Tuck-Ups x 20 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Knees-To-Chest
x 8 reps
Interval 2 – Kipping Half Toes-To-Bar x 6 reps
C.
Every minute, on the minute, for 3 minutes (3 sets) of:
Pull-Up Scaled with Zero Assistance Negative x 6-8 reps @ 2020
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Jumping Chest-To-Bar Pull-Ups x 20 reps
*The goal here is to get your chest to the bar, but it’s not absolutely necessary. Do make sure that you can at least get your chin above the bar each rep. Additionally, be sure to squat below the bar low enough that your arms completely straighten.
Session Two
A.
If you are not familiar with the False Grip for rings, please watch this VIDEO.
If you do not know how to tape your hands for a False Grip, please watch this VIDEO.
One set of:
Extensor Stretch for False Grip x 30 seconds
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Muscle-Up Negatives Scaled x 5 reps @ 50A1
Interval 2 – Bent-Over Kettlebell Row with False Grip x 6 reps (each arm) @ 20X0
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Squatted Muscle-Up Transition x 8 reps
Interval 2 – L-Hang on Rings x 30 seconds (accumulate time as necessary)
Interval 3 – Full Support Hold x 15 seconds + Catch Position Hold x 5 seconds
B.
One set of:
Ring Swing x 10 reps
Rest 30 seconds, then. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Scap Pull-Ups x 10 reps
Interval 2 – Supine Ring Swings x 6 reps
Interval 3 – Pop Swings x 4 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Ring Jump-Up To Full Support x 7 reps
Interval 2 – Rowing Transitions on Low Rings x 7 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Speed Swings x 4 reps
Interval 2 – Rowing Transition Lifter on Low Rings x 6 reps
Session Three
A.
One set of:
Headstand Hold on Wall x 30-45 seconds
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minute (3 sets) of:
Interval 1 – Rocking Box Bridges x 5-10 reps
Interval 2 – Elevated Knee Handstand Push-Up x max reps
*If you reach 40 seconds into the Elevated Knee Handstand Push-Ups and have more in the tank, move to Option 2 for the next set.
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Rocking Box Bridges x 10-15 reps
Elevated Foot Handstand Push-Ups x max reps
Followed by. . .
Option 1 –
Every 30 seconds, for 3 minutes (6 sets) of:
Kick-Up to Handstand (Hold) on Wall Scaled x 10 seconds
*If you have not yet learned how to hold this Handstand, just practice the kick-up for 10 seconds
Option 2 –
Every 30 seconds, for 3 minutes (6 sets) of:
Kick-Up to Handstand on Wall x 15 seconds
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Ring Dips with Scaling Options x 10 reps @ 20X0
B.
Every 30 seconds, for 2 minutes (4 sets) of complex:
Full Support Hold x 10 seconds + Catch Position Hold x 5 seconds
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Dynamic Ring Dips x 6-8 reps
Interval 2 – Full Support Hold x 20 seconds
Followed by. . .
One set of:
Ring Dip Negatives x 8 reps @ 40A1
Session 1
A. complete; did 7 donkey kicks
B. completed all of lat pull downs; only did 16 tuck-ups the first round and the second did all 20 but took me longer than a minute.
Kipping knees to chest and half toes to bar completed
C. 6 reps negatives where very challenging during the second and third round
Jumping C2B only got chin over the bar.