September 4-10, 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.
Every 30 seconds for 60 seconds (one set) of:
Interval 1 – Pistol Squat Balance x 20 seconds (right leg)
Interval 2 – Pistol Squat Balance x 20 seconds (left leg)

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Alternating Front-Weighted Pistol Squats Negatives x 8 reps @ 41A1

Followed by. . .

One set of:
Pike Stretch x 60 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Pistol Balance Leg Lift x 8 reps (right leg)
Interval 2 – Pistol Balance Leg Lift x 8 reps (left leg)

Followed by. . .

Option 1 –
For 60 seconds, perform one set of:
Candle Roll to Pistol Squat Balance x 16 reps (alternate legs)

Option 2 –
For 60 seconds, perform one set of:
Candlestick Roll to Pistol Squat x 16 reps (alternate legs)

B.
For 60 seconds, perform one set of:
Hollow Body Hangs x 10 reps @ 2111

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Lat Insertion Pull-Ups x 20 reps
Interval 2 – Pull-Up Negatives x 6 reps @ 41A1

Followed by. . .

Every minute, on the minute, for 3 minutes (3 sets) of:
Pull-Ups with Scaling Options x 10 reps @ 1111
*Bear in mind that this set should finish at :40 seconds. If you finish your first set before :40 seconds make the appropriate adjustments to your second and third sets to keep your tempo accurate.

C.
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – L-Sit Lifts on Box x 20 seconds (max reps)
Interval 2 – Straight Body Ceiling-Reaching Crunches x 20 seconds (max reps)
Interval 3 – Tuck Rocks x 20 seconds (max reps)

Session Two
A.
If you are not familiar with the three most important hand positions for handstand work, please watch this VIDEO.
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick-Up to Handstand on Wall Scaled x 10 reps
Interval 2 – Donkey Kick

x 20 reps

Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick-Up to Handstand on Wall with Hands Turned Out x 8-10 reps
*If this is a strength of yours attempt to get your feet together before making contact with the wall.
Interval 2 – Back-To-Wall Donkey Kicks x 10 reps

Followed by. . .

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Single Leg Thigh Taps with Feet on Box

x 30 reps
Interval 2 – Reverse Snow Angels x 20 reps @ 1010

Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Single Leg Thigh Taps on Wall x 20 reps
Interval 2 – Reverse Snow Angels x 20 reps @ 1010

Followed by. . .

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Marching with Feet on Box x 45 seconds
Interval 2 – Straight Leg Bottom Balance x 45 seconds

Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 45 seconds
Interval 2 – Straight Leg Bottom Balance x 40 seconds

Followed by. . .

Option 1 –
For 2 minutes, perform one set of:
Three-Quarter Handstand on Wall x max effort

Option 2 –
For 2 minutes, perform one set of:
Nose-To-Wall Handstand Hold x max effort

B.
Every 30 seconds, for 3 minutes, (3 sets) of:
Interval 1 – Incline Push-Ups on 30″ Box x 15 reps
Interval 2 – Hand Plank Shoulder Circles x 8 reps (4 reps each direction)

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 20 reps
Interval 2 – Push-Up Negative x 5 reps @ 31A0

Session Three
A.
If you are not familiar with the Rope Foot Hold technique, please watch this VIDEO.

Every 10 seconds, for 60 seconds (6 sets) of:
Rope Hang Hold x 3-5 seconds

Rest 60 seconds, then. . .

Every 10 seconds, for 60 seconds (6 sets) of:
Knees-To-Chest Rope Pinch x 1 rep

Rest 60 seconds, then. . .

Every 20 seconds, for 2 minutes (6 sets) of:
Rope Pinch to Stand x 2 reps (alternating top hand)

Followed by. . .

60 seconds of:
Rope Climb x max effort

Followed by. . .

Every minute, on the minute, for 4 minutes (4 sets) of:
Rope Pull-Ups with Feet on Floor x 10 reps

B.
Every 30 seconds, for 90 seconds (3 sets) of:
Bar Jump-Up to Full Support x 6-8 reps

Followed by. . .

Every 30 seconds, for 90 seconds (3 sets) of:
Arch Under Bar Jump to Support x 4-5 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Kipping Knees-To-Chest x 8-10 reps
Interval 2 – Banded Bar Muscle-Up Stomps x 8-10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Tuck-Up x 8-10 reps
Interval 2 – V-Up x 8-10 reps