January 9-15, 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 Balls 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)

Straddle and Pike Stretch (Adductor and Hamstring Mobility)

Band-Assisted Lat and Hip Flexor Stretch

Single Arm Hang from Bar (Lat and Pec Stretch)

Calf and Hamstring Combo Stretch

Banded-Assisted Cross-Pull Scap Retraction

Session One
A.
Every 30 seconds, for 3 minutes (6 sets) of:
Pistol Squat Balance

x 20 seconds
(Alternate legs and use vertical post on squat rack for balance if necessary.  The idea is to learn to sit in the pistol position without assistance or losing balance.)

Followed by. . .

Every minute, on the minute, for 6 minutes (6 sets) of:
Banded Pistol Squat x 6-10 reps

Followed by. . .

B.
Every minute, on the minute, for 5 minutes (5 sets) of:
Strict Pull-Ups or Pull-Ups with Scaling Options x 6 reps @3111

Followed by. . .

C.
Every minute, on the minute, for 4 minutes (4 sets) of:
Arch Tuck Extend to L-Sit on Boxes x 5 reps

Session Two
A.
Every minute, on the minute, for 8 minutes (8 sets) of:
Three Quarter Handstand Wall Walk x 6 meters (3 meters each direction)

Followed by. . .

Spend 3 minutes working on proper hand and foot placement for a kick to handstand.

Followed by. . .

Every 2 minutes for 6 minutes (3sets) of complex:
Wall-Facing Handstand Marching x 20 reps + Stationary Sun Gods (position “A”) x 30 seconds

Followed by. . .

B.
Every minute, on the minute, for 3 minutes (3 sets) of:
Incline Push-Ups on 30″ Box x 20 reps

Session Three
A.
Option One (If you do not yet know how to climb a rope) –
Every 30 seconds for 5 minutes (10 sets) of:
Rope Hang Hold x 15 seconds (make sure you are alternating hands at equal distances every time)

Option Two (If you can already climb rope but you get fatigued easily) –
Every minute, on the minute, for 5 minutes (five sets) of complex:
Rope Hang Hold x 10 seconds + climb three steps up the rope (opposite hand on top) + Rope Hang Hold x 10 seconds

Followed by. . .

Every 30 seconds for 5 minutes (10 sets) of:
Rope Pull-Up with Feet on Floor x 4 reps (alternating hands each rep)

Followed by. . .

B.
Every minute, on the minute, for 9 minutes (3 sets) complete:
Interval 1 – Bar Hang Knees-To-Chest x 10 reps
Interval 2 – Bar Jump to Full Support 6-8 reps
Interval 3 – Supine Overhead Plate Lifts (10#/15#) x 15 reps