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.
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 Weighted Pistol Squat Negatives (heavy) x 6 reps @ 41A1
Followed by. . .
One set of:
Pike Stretch
x 60 seconds
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Pistol Balance Leg Lift x 8 reps (right leg)
Pistol Balance Leg Lift x 8 reps (left leg)
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Alternating Pistol Squats x 14Â reps
B.
One set of:
Strict Pull-Ups x 8-10 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Weighted Pull-Up x 6-8 reps (about 50% of 1 rep max)
Interval 2 – Kipping or Butterfly Pull-Ups x 12-15 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Lat Insertion Pull-Ups
x 15 reps
Interval 2 – Pull-Up Pulses x 10 reps
C.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Hollow Body Sit-Up to L-Sit
x 15 seconds (max reps)
Interval 2 – L-Sit Flutter Kicks on Kettlebells x 15 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.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 5 reps
Interval 2 – Wall-Facing Handstand Marching x 10 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Handstand Walk x 5 meters
Interval 2 – Single Leg Thigh Taps x 10 reps
Followed by. . .
Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Marching x 40 reps
Interval 2 – Dragon Flag Negative x 8 reps @ 40A1
Option 2 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Handstand Marching x 40 reps
Interval 2 – Lalanne Push-Up x 8 reps
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Nose-To-Wall Handstand + Yoyo Walk x 3-4 meters
Interval 2 – Hand Plank Shoulder Taps x 30 reps (fast)
B.
For 60 seconds, perform one set of:
Hand Plank Shoulder Circles x 8 reps (4 reps each direction)
Followed by. . .
With a 3 minute time cap, perform:
Push-Up x max reps
then. . .
Incline Push-Ups on 30″ Box x max reps
*This exercise is meant to perform Push-Ups with PERFECT positioning, regardless of the modification. Start on the floor, then a 30″ box until the conclusion of the 3 minute time cap. When you feel your positioning becoming less than perfect, move to your next modification and continue. Your goal here is to perform about 100 reps, regardless of the modification.)
Followed by. . .
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Twisted Cross Stretch x 60 seconds (right arm)
Interval 2 – Twisted Cross Stretch x 60 seconds (left arm)
Session Three
A.
If you are not familiar with the rope foot hold technique, please watch this VIDEO.
Every 15 seconds, for 90 seconds (6 sets) of:
Rope Climb Mount x 1 rep
Rest 30 seconds, then. . .
Every 45 seconds, for 3 minutes (4 sets) of:
Legless Rope Climb x 1 rep
*If you do not yet have a complete legless rope climb, climb as high as you can without your feet, then finish the climb with your feet.
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Rope Climb x 1 rep
Followed by. . .
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – L-Hang Rope Pull-Ups x 4-6 reps
Interval 2 – Rope Hang Scissor Kicks x 20 reps (10 reps each leg, alternating)
B.
If you are not familiar with how to descend from the bar for multiple bar muscle-ups, please watch this VIDEO.
Every 30 seconds, for 60 seconds (2 sets) of:
Bar Jump-Up to Full Support x 4-5 reps (challenge yourself with a height where you may potentially miss a rep)
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Arch Under Bar Jump to Support x 6-8Â reps (use the same height as the Bar Jump-Up to Full Support)
Followed by. . .
Every 10 seconds, for 2 minutes (12 sets) of:
Air Chair Swing x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Bar Muscle-Up x 1 rep
Followed by. . .
One set of:
Bar Muscle-Up x max reps (60 second cap)
Session 3: A) Level 3 Weighted tempo negatives 18/26/26# Front rack 9/18# – first time doing 18# KBs and not falling over! B) Level 2 Weighted pullups were a mess – my 1RM is 30#, but I only got 4 @ 12.5# and then 1 @ 7.5# Butterfly pullups – did OK sets (8/4) and (7/3/2), but they didn’t look or feel very good…I think I just muscled through them C) Level 2 4 hollow body sit-ups to L-sit each time Flutter kicks on KBs are still really hard, but in the last interval, I got 6 seconds continuously, which… Read more »
Session 2 Level 2
A1, A2, A3 option 1, A4 completed.
A4 could not walk back to the wall struggle with walking backwards.
B1. completed
B2. 16 regular push-ups, 48 push-ups on 30″ box (64 total) Push-ups are a weakness of mine
B3. Completed
Session 3:
A) did Level 1 – rope pullups were tough
B) Level 2
Used 27″ box – scaled arch under bars to 2-3 reps
A few months ago, I couldn’t do one with 30″, so progress!
2 bar MUs on the max set (only my 3rd time doing that) – almost got 3!