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.
If you are not familiar with proper hand and foot placement for a Kick to Handstand, please watch this VIDEO.
Option 1 –
For 3 minutes, perform one set of:
Kick to Handstand on Wall Scaled x max reps
Option 2 –
For 3 minutes, perform one set of:
Kick to Handstand on Wall x max reps
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Donkey Kick x 30 seconds
Interval 2 – Wall Climb x 2 reps
B.
Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – V-Up x 10 reps
Interval 2 – Pike Stretch x 45 seconds
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Kipping Half Toes-To-Bar x 10 reps
Interval 2 – Supine Overhead Plate Lifts (10#/15#) x 8-10 reps
C.
Every minute, on the minute, for 3 minutes (3 sets) of:
Chest-To-Bar Pull-Ups with Scaling Option x 10 reps
Followed by. . .
For 60 seconds, perform one set of:
Chest-To-Bar Elbow Drivers x max reps
Session Two
A.
If you are not familiar with the False Grip for Strict Ring Muscle-Ups, please watch this VIDEO.
Spend 60 seconds on the low rings working on the specific and necessary parts of the False Grip.
*The amount of bend in your arms while performing this is optional. You should be trying to establish a strong grip on the rings with the backs of your hands parallel to the floor.
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Squatted Muscle-Up Transitions x 5 reps @ 2121
Interval 2 – Head-Butt Push-Ups x 15 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups Scaled x 10 reps
Interval 2 – Ring Dips Scaled x 10 reps
B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Ring Swing
x 10 reps
Interval 2 – Supine Ring Swing x 10 reps
Followed by. . .
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Rowing Muscle-Up Transitions x 6-8 reps
Interval 2 – Catch Position Ring Swings x 6-8 reps
Session Three
A.
Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Rocking Box Bridges x 5 reps
Interval 2 – Twisted Cross (pec stretch) x 30 seconds (each arm)
Followed by. . .
Option 1 –
Every 30 seconds, for 4 minutes (8 sets) of:
Elevated Knee Handstand Push-Ups x 5-7 reps
Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Box Bridged Handstand Push-Up x 6-10 reps
Rest 60 seconds, then. . .
Option 1 –
Every 30 seconds, for 2 minutes (4 sets) of:
Donkey Kicks x 12 reps
Option 2 –
Every 30 seconds for 2 minutes (4 sets) of:
Back-To-Wall Handstand Hold
x 15 seconds
Followed by. . .
3 minutes of Headstand Practice (Use a wall if necessary. If you feel any neck pain, ABORT THIS MOVEMENT IMMEDIATELY.)
B.
Every minute, on the minute for 4 minutes (4 sets) of:
Ring Dips with Scaling Options x 10-15 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Reverse Dips on Box x 15 reps
Interval 2 – Single Arm Hang from Bar x 45 seconds
Session 2:
A) done
B) Swings feel better, but I’m not sure if I like how they look. I’ll post videos.
Please post results here!