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.
For 5 minutes, perform as many rounds and reps as possible of:
Movement 1 – Reverse Snow Angels x 45 reps
Movement 2 – Toe Slide Press Handstand from Wall x 10 reps
Movement 3 – Reverse Snow Angels x 45 reps
Movement 4 – Wall-Facing Single Leg Thigh Taps x 10 reps
Movement 5 – Hand Plank Shoulder Taps x 45 reps
B.
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Strict Toes-To-Bar x 45 seconds
Interval 2 – Straight Leg Bottom Balance x 45 seconds
Interval 3 – Side Hand Plank with Hip Circles x 20 reps (10 reps each side)
C.
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Butterfly Chest-To-Bar Pull-Ups x 10 reps + Bar Muscle-Up x 1 rep
Interval 2 – Baby Butterfly Pull-Ups x 20 reps
Interval 3 – Chest-To-Bar Pull-Up Pulses x 10 reps
Interval 4 – Rest
Session Two
A.
If you are unfamiliar with the False Grip, 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:
Strict Ring Muscle-Up x 4 reps
Rest 60 seconds, then. . .
Every 45 seconds, for 6 minutes (2 sets) of:
Interval 1 – Butterfly Pull-Up x 16 reps
Interval 2 – Ring Pull-Up x 5 reps + Strict Muscle-Up x 1 + Ring Dips x 5 reps
Interval 3 – Kipping Toes-To-Bar x 16 reps
Interval 4 – Strict Muscle-Up Rocking Transitions x 5 reps + Ring Dips x 5 reps
Followed by. . .
Every 15 seconds, for 60 seconds (2 sets) of:
Interval 1 – Dynamic Ring Dips x 8 reps
Interval 2 – Ring Pull-Up Pulses x 8 reps
B.
If you are unfamiliar with the No Zone, please watch this VIDEO.
If you are unfamiliar with the Rising to Rowing Muscle-Up Technique, watch this VIDEO.
Every 15 seconds, for 2 minutes (8 sets) of:
Mounting Ring Muscle-Up x 1 rep
Rest 60 seconds, then. . .
For 60 seconds, perform one set of:
Kipping Ring Muscle-Ups x max reps
Followed by. . .
Every 45 seconds, for 6 minutes (2 sets) of:
Interval 1 – GHD Sit-Ups x 10 reps
Interval 2 – Ring Pull-Up x 5 reps + Strict Muscle-Up x 1 + Ring Dips x 5 reps
Interval 3 – Burpee x 15 reps
Interval 4 – Kipping Ring Muscle-Up x 2 reps + Ring Dips x 5 reps
For 60 seconds, perform one set of:
Prone Cuban Press (full range) x max reps (5# in hand)
Session Three
A.
If you are unfamiliar with the technique of Handstand Push-Up Negatives, please watch this VIDEO.
One set of:
Handstand Push-Up Negative x 5 reps @ 30A2
Rest 90 seconds, then. . .
For 2 minutes, follow the sequence:
Strict Handstand Push-Ups x max reps
Once you fail a rep, complete one set of:
Hamstring Curl Handstand Push-Ups x max reps
Once you fail a rep or get a cramp in your hamstring, complete one set of:
Elevated Foot Push-Ups x max reps
Once you fail a rep, complete one set of:
Elevated Knee Push-Ups x max reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 20 seconds
Interval 2 – Headstand Kip-Up to Handstand x 4 reps
Followed by. . .
Every 2 minutes, for 4 minutes (1 set) of:
Interval 1 – Reverse Snow Angels x 40 reps @ 1010
Interval 2 – Wall Slides x 20 reps @ 1210
*During the 2 second pause at the bottom of the Wall Slide, squeeze your elbows as tight to your sides as possible to flex your lats. Be sure to keep your wrists, elbows and mid back against the wall. At the top squeeze and hold tight for a full second.
For 60 seconds, perform one set of:
Back-To-Wall Donkey Kicks x max reps
B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Tempo Ring Dips x 3 reps @ 3121
Interval 2 – Low Push-Up Hold x 20 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Box Jump-Up to Full Support x 10 reps
Interval 2 – Catch Position Dips x 15 reps
Followed by. . .
For 60 seconds, perform one set of:
Dynamic Ring Dips x max reps
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