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
(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.
Spend two minutes working on proper hand and foot placement for a Kick to Handstand.
Followed by. . .
Option 1 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 10 reps
Interval 2 – Kick to Handstand on Wall Scaled x 5 reps (15 second cap)
Option 2 –
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 10 reps
Interval 2 – Back-To-Wall Handstand Hold x 15 seconds
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Three-Quarter Handstand on Wall x 15 seconds
*Attempt to climb your feet further up the wall to get your hands as close to the wall as possible.
Followed by. . .
Spend three minutes working on a Forward Roll.
B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Knees-To-Chest x 12 reps
Interval 2 – Seated Piked Double Leg Lift x 10 reps
Followed by. . .
For 60 seconds, perform one set of complex:
Target Reach Swing + Toes-To-Bar x max effort
C.
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Chest-To-Bar Negatives x 3 reps @ 41A0
Interval 2 – Chin Hang Hold x 15 seconds (or max effort, whichever is less)
Interval 3 – Half Pull-Up x 4 reps
Interval 4 – Supine Plank Hold x 15 seconds
Session Two
A.
If you are unfamiliar with the False Grip, watch this VIDEO.
If you do not know how to tape for a False Grip, watch this VIDEO.
One set of:
Extensor Stretch for False Grip x 30 seconds
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Ring Pull-Up Negative with False Grip x 4 reps @ 30A1
Interval 2 – Ring Pull-Up Negative without False Grip x 4 reps @ 30A1
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Banded Strict Muscle-Up x 10 reps
*Try to allow more slack in the band each set to increase the difficulty of the movement.
Followed by. . .
Every 10 seconds, for 2 minutes (12 sets) of:
Ring Muscle-Up Negative Scaled x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Ring Dips with Scaling Option x 7 reps
B.
For 60 seconds, hold a Pike Stretch for hamstring flexibility.
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Speed Swing x 5-7 reps
Interval 2 – Supine Snap Pulls on Low Rings x 20 reps
Followed by. . .
Every 45 seconds, for 3 minutes (4 sets) of:
Supine Shoulder Riser x 8 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Supine Snap Pull Swings x 5-6 reps
Interval 2 – Rowing Muscle-Up Transition on Low Rings x 5-6 reps
Session Three
A.
If you are unfamiliar with the technique of Handstand Push-Up Negatives, please watch this VIDEO.
Option 1 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Headstand Hold on Wall x 15 seconds
Interval 2 – Kick to Handstand on Wall Scaled x 15 seconds
Option 2 –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Headstand Hold on Wall x 15 seconds
Interval 2 – Back-To-Wall Handstand Hold x 15-20 seconds
Followed by. . .
Every 10 seconds, for 2 minutes (12 sets) of:
Handstand Push-Up Negatives x 1 rep @ 30A2
*Be careful to protect your neck. If at any time you hit your head firmly on the floor, your next rep should finish before your head makes contact with the floor by kicking off the wall quickly. Make sure to hold the Handstand for a full two seconds before descending.
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Push-Up with Elevated Knees x 12 reps
Interval 2 – Headstand Kipping Pulses x 20 reps
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Push-Up with Elevated Feet x 12 reps
Interval 2 – Headstand Kipping Pulses x 20 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Handstand Push-Up Depths x 4-5 reps (at chosen depth)
*If you become too fatigued to continue to your initial descent depth without failing, go to the next higher depth to continue your reps and finish the set.
B.
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Low Rings x 15 seconds
Interval 2 – Ring Dip Negatives x 4 reps @ 40A1
Interval 3 – Catch Position Hold x 10 seconds
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Ring Dips with Scaling Option x 4 reps @ 10X1
Session 2:
A) decreased the height of the box each minute for the banded strict MU (24″, 20″, 16″) – hopefully that works!
Used a box behind for ring dips
B) Loved all these drills – hope I did them correctly!