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)
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 do not yet know how to read Tempo, watch this video.
Session One
A.
One set of:
Incline Push-Ups on 30″ Box x 50 reps (unbroken set)
Followed by. . .
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Rocking Box Bridge or Rocking Wall Bridge x 10 reps
Interval 2 – Back-To-Wall Donkey Kicks x 10 reps
Interval 3 – Back-To-Wall Handstand Finger Press Away x 10 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 5 reps
Interval 2 – Freestanding Handstand Hold (max time) x 20 seconds
B.
Every minute, on the minute, for 2 minutes (2 sets) of:
Kipping Toes-To-Bar x 15-20 reps (Fast reps)
Immediately followed by. . .
One set for max reps of:
Kipping Toes-To-Bar x 60 seconds
C.
One set of:
Kipping Chest-To-Bar Pull-Ups x 8 reps
Rest 30 seconds, then. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Kipping or Butterfly Pull-Ups x max (unbroken) reps
Session Two
A.
If you are unfamiliar with the False Grip, watch this video.
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Box Jump-Up to Low Catch (2 second pause in the Catch Position)x 5 reps
Interval 2 – Ring Pull-Ups x 3 reps
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Muscle-Up Squatted Transitions x 4 reps @ 2222
Rest 60 seconds, then. . .
Every minute, on the minute, for 5 minutes (5 sets) of:
Strict Muscle-Up x 1-4 reps (aim for the higher end of the rep range. You can back off to less reps during the following sets.)
B.
With a 2 minute time cap, complete one set each of:
Movement 1 – Scap Pull-ups x 10 reps
Movement 2 – Bouncing Scap Pull-Ups x 10 reps
Movement 3 – Ring Swings x 10 reps
Followed by. . .
Every 30 seconds, for 4 minutes, complete:
Two sets of:
Snap Pulls x 20 reps
Followed by. . .
Two sets of:
Snap Pulls with Small Backswing x 10 reps
Followed by. . .
Four sets of:
Pop Swing
x 8 reps
Followed by. . .
One set of:
Cast Swing x 3 reps
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of:
Cast Swing + Kipping Muscle-Up x 1 rep (Muscle-Up singles should land in the highest Catch Position possible to avoid a low catch or excessive dip)
Followed by. . .
One set of:
Reverse Snow Angels x 40 reps
Session Three
A.
One set of:
Wall Slides x 40 reps (or 2 minutes)
Followed by. . .
One set of:
Handstand Push-Up Negatives x 5 reps @ 50A5
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Box Bridged Handstand Push-Ups to 8″ Deficit x 6-10 reps
Immediately followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Box Bridged Handstand Push-Ups to 4″ Deficit x 6-10 reps
Immediately followed by. . .
Three sets of:
Back-To-Wall Handstand Hold x 45 seconds
Rest 15 seconds between sets.
B.
Every 30 seconds, for 2 minutes (4 sets) of complex:
Full Support Hold
x 10 seconds + Ring Dips x 5
Followed by. . .
Every 30 seconds, for 2 minutes (4 set) of complex:
Catch Position Hold x 5 seconds + Ring Dips x 4 (Count the first rep once your reach Full Support and every dip afterward)
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Dynamic Ring Dips x 10 reps
Followed by. . .
One set of:
Twisted Cross (pec) Stretch x 30 seconds (each arm)
Athletes!
I hope you notice (and utilize) the new stretches listed at the top and listen to the “How to Read Tempo” if you don’t know how. Please let me know if you have any questions, and if you haven’t joined our Facebook group please do!