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.
If you are unfamiliar with the Fifty Percent Rule, watch this VIDEO.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Frog Press to Handstand x 2 reps
Interval 2 – Back-To-Wall Split Handstand Hold x 15 seconds
Interval 3 – Rocking Box Bridges x 8 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Toe Slide Press Handstand x 8 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Static Handstand Hold x 45 seconds
Interval 2 – Wall-Facing Split Handstand Hold x 45 seconds
Followed by. . .
For 60 seconds, perform one set of:
Finger Presses x 30 reps @ 1010
B.
Every 15 seconds, for 60 seconds (4 sets) of:
Kipping Toes-To-Bar x 5 reps (FAST)
*Utilize the Target Reach Swing to mount the bar before each set. All reps should feel identical to the first.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Strict Toes-To-Bar x 6 reps
C.
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Strict Chest-To-Bar Pull-Up x 5 reps @ 31X0
Interval 2 – Lat Insertion Pull-Ups x 15 reps
Interval 3 – Butterfly Chest-To-Bar Pull-Ups x 5 reps + Bar Muscle-Up x 1
Interval 4 – Pull-Up Pulses x 5 reps
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 VDIEO.
One set of:
Extensor Stretch for False Grip x 45 seconds
Followed by. . .
Every 20 seconds, for 4 minutes (6 sets) of:
Interval 1 – Strict Muscle-Up to Catch Position x 2 reps
Interval 2 – Catch Position Dips x 5 reps
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of complex:
Strict Muscle-Up + Shoulder Stand x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of complex:
Strict Muscle-Up + Forward Roll x 2 reps
*Start from the floor between reps.
Followed by. . .
For 60 seconds, perform one set of:
Strict Muscle-Up Scaled on Low Rings x max reps
B.
If you are unfamiliar with the “No Zone”, watch this VIDEO.
In 60 seconds or less, perform one set of the following movements:
Movement 1 – Snap Pull x 8 reps
Movement 2 – Supine Snap Pull Swing x 4 reps
Movement 3 – Pop Swing x 4 reps
Movement 4 – Rowing Transition Lifter Swing x 4 reps
Followed by. . .
For two minutes, perform:
Mounting Ring Muscle-Up x 1 rep
*The object of this exercise is to catch the Muscle-Up as high as possible. Rest as needed between reps.
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Kipping Ring Muscle-Up x 3 reps
*Make each rep as dynamic as possible to eliminate as much of the dip you can.
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of complex:
Rising Muscle-Up + Rowing Muscle-Up + Ring Dips x 5 reps
Followed by. . .
One set of:
Prone Cuban Press (full range) x 20 reps
Session Three
A.
Spend two minutes practicing Freestanding Handstand Push-Ups.
Followed by. . .
Every 15 seconds, for 4 minutes (16 sets) of:
Strict Handstand Push-Up to 4″/8″ Deficit x 2 reps
*If you fail a rep, finish the rest of the intervals with one rep instead of two.
Rest 60 seconds, then. . .
For 60 seconds, perform one set of:
Strict Handstand Push-Ups x max reps (accumulate reps)
Followed by. . .
One set of:
Box Bridged Handstand Push-Ups with 4″ Deficit x max reps (unbroken)
B.
Every 20 seconds, for 4 minutes (4 sets) of:
Interval 1 – Ring Dips with Scaling Option x 10 reps
Interval 2 – Dynamic Push-Ups on Floor x 8 reps
Interval 3 – Catch Position Dips x 6 reps @ 11X0
C.
Every minute, on the minute, for 4 minutes (4 sets) of:
Hand Plank to Press Lean x 5 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Frog Press Pulses x 8-10 reps
Interval 2 – Back-To-Wall Donkey Kick x 8-10 reps