March 6-12, 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 Balls 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

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

Session One

If you are unfamiliar with Tempo and how to read it in your programming, watch this video.
A.
Every 30 seconds for 60 seconds (one set) of:
Interval 1 – Pistol Squat Balance or Front-Weighted Pistol Squat Balance x 30 seconds (right leg)
Interval 2 – Pistol Squat Balance or Front-Weighted Pistol Squat Balance x 30 seconds (left leg)

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Front-Weighted Alternating Pistol Squat Negatives x 8 reps @ 31A1

Followed by. . .

One set of:
Pike Stretch x 60 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pistol Squat Balance Leg Lift

x 8 reps (right leg)
Interval 2 – Pistol Squat Balance Leg Lift x 8 reps (left leg)

Followed by. . .

One set of:
Candlestick Roll to Pistol Squat x 20 reps (alternate legs)

B.
One set of:
Hollow Body Hangs x 10 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Lat Insertion Pull-Ups x 20 reps
Interval 2 – Pull-Up Negatives x 6 reps @ 41A1

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Pull-Ups with Scaling Options x 20 reps @ 10X1

C.
Two sets of:
Movement 1 – L-Sit Lifts on Box x 20 seconds (max reps)
Rest 10 seconds
Movement 2 – Ceiling-Reaching Straight Body Crunches x 20 seconds (max reps)
Rest 10 seconds
Movement 3 – Tuck Rocks x 20 seconds (max reps)
Rest 10 seconds

Session Two
A.
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks to Wall x 20 reps
Interval 2 – Kick to Three-Quarter Handstand x 15 reps

Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Kick-Up to Wall x 10 reps
Interval 2 – Donkey Kick x 30 reps

Followed by. . .

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Single Leg Thigh Taps (with feet on box) x 30 reps
Interval 2 – Reverse Snow Angels x 20 reps

Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Single Leg Thigh Taps on Wall x 20 reps
Interval 2 – Reverse Snow Angels x 20 reps

Followed by. . .

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Marching with Feet on 30″ Box (no video, just place toes on a 30″ box and perform Handstand Marching)
Interval 2 – Straight Leg Bottom Balance x 50 seconds

Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Marching on Wall
Interval 2 – Straight Leg Bottom Balance x 50 seconds

Followed by. . .

With a 2 minute time cap, perform:
Option 1 – Wall-Facing Handstand Hold x max time
Option 2 – Side Pressing Handstand Hold on Wall x max time

B.
Every 30 seconds, for 3 minutes, (3 sets) of:
Interval 1 – Incline Push-Ups on 30″ Box x 15 reps
Interval 2 – Hand Plank Shoulder Circles x 8 reps (4 reps each direction)

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 20 reps
Interval 2 – Reverse Dips on 30″ Box x 20 reps

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

Every 10 seconds, for 60 seconds (6 sets) of:
Rope Hang Hold x 3 seconds

Rest 60 seconds, then. . .

Every 10 seconds, for 60 seconds (6 sets) of:
Hanging Knees-To-Chest Rope Pinch x 1 rep

Rest 60 seconds, then. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Rope Pinch to Stand x 2 reps (alternating top hand)

Followed by. .

60 seconds of:
Rope Climb x max effort

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Rope Pull-Ups with Feet on Floor x 10 reps

B.
Every 30 seconds, for 60 seconds (2 sets) of:
Bar Jump-Up to Full Support x 8-10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Arch Under Bar Jump to Support x 6-8 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Kipping Knees-To-Chest x 8-10 reps
Interval 2 – Banded Bar Muscle-Up Stomps x 8-10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Tuck-Up x 10 reps
Interval 2 – V-Up x 10 reps