May 15-21, 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. . .

Every 20 seconds, for 4 minutes (4 sets) of:
Interval 1 – Pistol Squat Balance Leg Lifts x 10 reps
*Alternate legs each set.
Interval 2 – Banded Pistol Squat x 5 reps (right leg)
Interval 3 – Banded Pistol Squat x 5 reps (left leg)

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 5 reps @ 30A0
Interval 3 – Kipping Mini Pull-Up x 15 seconds

Rest 60 seconds, then. . .

For 60 seconds, perform one set of:
Pull-Ups with Scaling Option x max reps
*Keep your torso vertical to avoid leaning back and doing a “rowing Pull-Up” rather than a vertical Pull-Up.

C.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Flutter Kicks on Box (high or low feet) x 15 seconds
Interval 2 – L-Sit Lifts on Box x 12 reps

Followed by. . .

Two sets of:
Movement 1 – Hand Plank Cross Knee-To-Elbow x 20 reps
Movement 2 – Seated Piked Double Leg Lift x 15 reps

Session Two
A.
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Mini Release Handstand x 10 reps
Interval 2 – Piked Wall Handsand Hold x 30 seconds

Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 15 reps
Interval 2 – Headstand Fall-Over x 30 seconds

Followed by. . .

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Backward Bear Crawl x 15 meters
Interval 2 – Handstand Marching with Feet on Box x 30-40 seconds

Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall Climb x 4 reps
Interval 2 – Wall-Facing Handstand Marching x 30 reps

Followed by. . .

One set of:
Donkey Kicks x 30 reps

Followed by. . .

Spend two minutes working on a  Kick to Handstand, then. . .

Option 1 –
Spend two minutes working through the progressions of Kick to Handstand on Wall Scaled.

Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 20 seconds
*Try to get your feet together before making contact with the wall. Make contact with the wall as soft as possible. Turn your hands out (fingers to the side) for this drill.
Interval 2 – Freestanding Handstand Marching Practice x 20-25 seconds

B.
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Incline Push-Ups on 30″ Box x 10 reps @ 1010
Interval 2 – Hand Plank Shoulder Taps x 20 reps
Interval 3 – Half Burpee x 10 reps
Interval 4 – Reverse Dips on Box x 10 reps @ 1010

Immediately followed by. . .

For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)

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

Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Rope Hang Hold x 15 seconds
Interval 2 – Rope Hang Knees-To-Armpits x 6-8 reps
Interval 3 – Rope Pinch to Stand x 6 reps

Rest 60 seconds, then. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Rope Climb x 30 seconds (max effort)

B.
Every minute, on the minute, for 3 minutes (3 sets) of:
Banded Bar Muscle-Up Stomps x 20 reps

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Arch Under Bar Jump to Support x 6 reps
Interval 2 – Deep Bar Dips x 6 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Target Reach Swing x 6 reps
*Aim your feet toward the middle of your target the entire swing, but make sure the target is far enough away your feet cannot reach it.
Interval 2 – (4 sets of complex) Target Reach Swing + Toes-To-Bar

Followed by. . .

Every 10 seconds, for 60 seconds (6 sets) of complex:
Target Reach Swing x 1 rep + Knees-To-Bar x 1 rep

Followed by. . .

For 60 seconds, attempt your first Bar Muscle-Up!