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.
(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 not familiar with tempo and how to 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.
Every 30 seconds, for 2 minutes (4 sets) of:
Donkey Kicks to Wall x 6-8 reps
Followed by. . .
Option 1 –
For 60 seconds, perform one set of:
Overhead Barbell Underarm Stretch x 60 seconds
*Start with your hands wide. As you become more comfortable in that position bring your hands closer together until you cannot go any closer while still achieving a good underarm stretch.
Option 2 –
For 60 seconds, perform one set of:
Rocking Box Bridge x 10-15 reps
Followed by. . .
Option 1 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Mini Handstand x 15 reps
Option 2 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Mini Release Handstand x 10 reps
Option 3 –
Spend 2 minutes working on a Kick to Handstand.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Piked Wall Handstand Hold x 15 seconds
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels x 20 reps @ 1010
Interval 2 – Finger Presses x 30 reps
B.
Every 10 seconds, for 2 minutes (6 sets) of:
Interval 1 – Target Reach Swing x 1 rep
Interval 2 – Target Reach Swing + Kipping Half Toes-To-Bar x 1 rep
Followed by. . .
Option 1 –
Every 10 seconds, for 2 minutes (12 sets) of:
Target Reach Swing + Kipping Toes-To-Bar x 1 rep
Option 2 –
Every 15 seconds, for 2 minutes (8 sets) of:
Target Reach Swing + Kipping Toes-To-Bar x 2 reps
Option 3 –
Every 20 seconds, for 2 minutes (6 sets) of:
Target Reach Swing + Kipping Toes-To-Bar x 3 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Tuck-Up V-Up Complex x 7 reps
C.
Every minute, on the minute, for 2 minutes (2 sets) of complex:
C2B Elbow Drivers x 30 reps + C2B Diagonal Hold x 20 seconds
Followed by. . .
For 60 seconds, perform one set of:
Chest-To-Bar Pull-Ups Scaled x max reps (do not remove your hands from the bar for the entire 60 seconds)
Session Two
A.
If you are not familiar with the False Grip for Strict Muscle-Ups, please watch this VIDEO.
Every 10 seconds, for 2 minutes (12 sets) of:
Ring Pull-Up Negatives x 1 rep @ 31A1
Followed by. . .
Every 10 seconds, for 3 minutes (9 sets) of:
Interval 1 – Full Support Hold x 5 seconds
Interval 2 – Ring Dip Negative x 1 rep @ 32A1
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Band Assisted Strict Muscle-Up Transitions x 5 reps
Followed by. . .
One set of:
Head-Butt Push-Ups x 30 reps
B.
Every 30 seconds, for 2 minutes (4 sets)
Interval 1 – Scap Pull-Ups x 15 reps
Interval 2 – Ring Swings x 8 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Muscle-Up Transitions with Feet on Floor x 5 reps
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x 10 reps
Interval 2 – Snap Pulls with Small Backswing x 6 reps
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Box Jump-Up to Catch Position (2 second hold) x 3 reps
Followed by. . .
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Snap Pulls x 6 reps
Interval 2 – Snap Pulls with Small Backswing x 6 reps
Interval 3 – Ring Swings x 6 reps
Followed by. . .
Every 30 seconds, for 60 seconds, (1 set) of:
Interval 1 – Banded Triceps Extension x 15 reps (right arm)
Interval 2 – Banded Triceps Extension x 15 reps (left arm)
Session Three
A.
For 60 seconds, perform one set of:
Hand Plank Shoulder Circles x 20 reps (10 reps each direction)
Rest 60 seconds, then. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Downward Dog Handstand Push-Ups x 8-12 reps
Interval 2 – Headstand Practice (Back to Wall) x 40 seconds
Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Elevated Foot Handstand Push-Ups on 24″ Box x 6-10 reps
Interval 2 – Kick to Handstand on Wall x 3-6 reps
Followed by. . .
Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Three Quarter Handstand on Wall x 40 seconds
Interval 2 – Elbow Plank x 40 seconds
Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 40 seconds
Interval 2 – Elevated Foot Push-Ups on 24″ Box x 6-10 reps
Followed by. . .
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Wall Climb x max effort
Interval 2 – Rest
Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Box Bridged Handstand Push-Ups x 3-5 reps
Option 3 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Hamstring Curl Handstand Push-Ups x 3-5 reps
B.
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Reverse Dips on Box x 6 reps
Interval 2 – Full Support Hold on Rings x 15 seconds
Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Reverse Dips on Box x 8 reps
Interval 2 – Ring Dip Negatives x 3 reps @ 41A1
Option 3 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Ring Dips with Scaling Options x 8 reps
*First attempt unassisted dips then use legs as necessary when needed.
Interval 2 – L-Sit Lifts on Box x 10 reps
Athletes,
Post results here for future reference!