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Gymnastics Strength, Timing & Range of Motion

Gymnastics Strength, Timing & Range of Motion Written by Travis Ewart When learning the movement pattern for any kipping gymnastics movement, it’s best to take the approach of the greater range of motion, which just happens to be the way the skills are taught in the Invictus Gymnastics online program. The skills in the program…

Donkey Kick Drill for Handstand Improvement

Video by Travis Ewart Feeling like you need to be more consistent with your handstands? Wanting to improve with your handstands? Then start incorporating this drill into your warm-ups. It not only is a great drill to warm up the shoulders but it also helps athletes become more confident…

Upper Anterior Chain Opener: The Banded Scarecrows

Video by Travis Ewart Invictus Athlete gymnastics coach Travis Ewart describes and demonstrates the Band-Assisted Upper Anterior Chain Opener, more easily referred to as “Banded Scarecrows”. With pushing and pressing comes a tightened Upper Anterior Chain, and to help alleviate some of this tension we bring you the…

Handstand Push-Up Negatives Explained

Video by Travis Ewart Invictus Athlete gymnastics coach Travis Ewart discusses and demonstrates Handstand Push-Up Negatives, both to a deficit and without a deficit. Handstand Push-Ups can be somewhat dangerous if an athlete is unprepared physically to hold their own body weight while in an inverted position, as they may lose…

Tips for Hand Maintenance

Video by Travis Ewart and Tino Marini Invictus Athlete coaches Tino Marini and Travis Ewart show you one method of taking care of your working hands. Hand health is important to all of us, not only for functional fitness, but it affects the rest of our lives as well. If we…

Dragon Flag Negatives

Video by Travis Ewart In the video, Invictus Athlete Gymnastics Specialist Travis Ewart demonstrates three versions of a Dragon Flag core exercise. The first of the three exercises (the most difficult) utilizes a straight body position on the decent. The second demonstration utilizes a straight leg and a bent knee which is quite…

Pro Tips for Handstand Kick-Ups

Video by Travis Ewart Coach Travis demonstrates how to practice kicking up into the perfect handstand and talks about the importance of consistency in your kick as well as some points of performance to focus on to ensure you find that perfect position every time.

Tucked Bar Front Lever

Video by Travis Ewart In this video, Invictus Athlete Gymnastics Coach Travis Ewart demonstrates a . By using a slow and controlled movement, your abs and lats will be engaged similarly as they would during a Bar Muscle-up. Lat engagement is a necessity for Bar Muscle-ups as they…

Core Work: The Limbo Twist

Video by Travis Ewart Named Limbo Twists for the fun party game, while doing the Limbo the lower back must be stable and quads utilized for leaning purposes. During this exercise you must keep your torso supported by engaging your abs and, more importantly, your obliques. When turning from side…

Finger Press to Strengthen Your Handstand Holds

Video by Travis Ewart Forearm strength may be one of the most overlooked necessities in holding a handstand. Fear of tipping over in a handstand may be the most frightening thought for many people, and it may be happening more often then necessary. Imagine knowing that even when…

Coach’s Tips: Creating Your CHIMA

Written by Travis Ewart Saying that being a “good” coach can be an understatement. The term “good” is definitely subjective, but one of the concepts I use is based around the athlete, not necessarily myself. Of course we always need to be a better coach, day after day, but if…

Mission Accomplished

Written by C.J. Martin Deep sigh. It’s over. Goals achieved; . Team Invictus will be making it’s EIGHTH CONSECUTIVE appearance at the CrossFit Games! Lauren Fisher won the California Regionals and is heading back to Carson! Rasmus Wisbech Andersen earned Second Place and his first trip to the CrossFit Games as an…

Bar Muscle-Up: Tips for the Drop Down Swing

  Video by Travis Ewart During Open Workout 16.3 there were many of us that got stuck on the Bar Muscle-up. ‘Chicken Winging’ seems to be a commodity, yet we are still wondering why, with all our strength, we aren’t able to have a smooth ascent? Some of us…
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