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
(Lat and Pec Stretch)
Calf and Hamstring Combo Stretch
Banded-Assisted Cross-Pull Scap Retraction
Session One
A.
Every minute, on the minute, for 2 minutes (2 sets) of:
Pistol Squat Balance x 40 seconds
Followed by. . .
2 minutes for max reps of:
Alternating Pistol Squat
Rest 60 seconds, then. . .
Every minute, on the minute, for 5 minutes (5 sets) of complex:
Alternating Candlestick Roll to Pistol Squat + Single Leg Burpee x 6 reps
Followed by. . .
Every 90 seconds, for 3 minutes (2 sets) of:
Single Leg Balance Hold (3-position) x 30 seconds (each position)
Followed by. . .
B.
Every thirty seconds, for 3 minutes (3 sets) complete:
Interval 1 – Strict Pronated Pull-Ups x max reps
Interval 2 – Supine Table Hold x 20 seconds
Followed by. . .
30 seconds of:
Kipping Pull-Up x max reps
Followed by. . .
C.
Every minute, on the minute, for 4 minutes (2 sets) complete:
Interval 1 – L-Sit Lifts on Box x 20 reps
Interval 2 – L-Sit Flutter Kicks on Kettlebells x 20 seconds
Session Two
A.
Spend 3 minutes working on Handstand Marching x max reps (per kick-up)
Followed by. . .
Every 15 seconds, for 2 minutes (8 sets) of:
Handstand Hold to Handstand Fall-Over x 1 rep
Followed by. . .
Every 30 seconds, for 4 minutes (8 sets) of:
Handstand Marcing x 10 reps + Handstand Walk x 1 meter
Followed by. . .
Every 30 seconds, for 6 minutes (4 sets) complete:
Interval 1 – Single Leg Thigh Taps x 10 reps
Interval 2 – Wall Climb x 2 reps
Interval 3 – Rocking Box Bridge x 10 reps
Followed by. . .
B.
Every 30 seconds, for 4 minutes (8 sets) of:
Dynamic Push-Ups on 24″ Box x 10 reps
Session Three
A.
Every 30 seconds, for 4 minutes (8 sets) of the complex:
Rope L-Hang x 10 seconds + Toes-To-Rope x 3 reps (Alternate sides where rope hangs next to hips and hand placement each set)
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of the complex:
Burpee x 5 reps + Rope Climb (with or without legs) x 2 reps
Followed by. . .
B.
Every minute, on the minute, for 6 minutes (3 sets) complete:
Option One –
Interval 1 – Air Chair Swing x 10 reps
Interval 2 – Banded Bar MU Stomps x 25 reps
Option Two –
Every minute for six minutes (two sets) of:
Bar Muscle-Up x 6 reps
Supine Overhead Plate Lift (10#/15#) x 20 reps
Tuck-Ups x 20 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (3 sets) complete:
Interval 1 – Bar Hang Knees-To-Chest x 6 reps @ 3111
Interval 2 – Ceiling-Reaching Straight Body Crunches
x 15 reps
Session 3
A) Done. Tried the rope climbs without legs first, but then reverted to using my legs quite quickly.
B) Option 1 done. Will post a video of my air chair swings soon for some feedback, as I am not feeling quite as dynamic as I think it should be.
C) Did some work on handstand marching and handstand walks, as well as the dynamic box push ups. Harder than expected!
Session 3
Strict Pullups = 6-4-3
Supine Chair Holds = Complete
Max Butterfly Pullups = 16!!! Def a PR!!!
Chair Swings = 8-5-5 (Hands are pretty sore)
Banded Bench Stomps = 25-25-25
Tempo Knees to Chest = 6-6-6 as Rx
Lying Ceiling Reaches = 15-15-15
All of this completed after 2 hour Invictus Athlete session 🙂
Brandon, that’s a TON of work in a day!
GREAT JOB ON YOUR PR!!!
THANK YOU!!! I feel like I had more in the tank for the Butterflies, but I just forgot to breathe, hahaha
Just count your reps out loud and that should help you breath 🙂
Session 1
12:00 EMOM Warmup
– 10 Hang Power Snatch
– 6 SHSPU
– 3 Toes to Ring + 2 Ring MU
– 15 cal Airdyne
Low Hang Snatch = 185
Snatch EMOM = 165 (8/8)
Airdyne(75 cal)/Thruster/SHSPU/MU Metcon
= 21:57
(First two movements 15:00 and mostly singles. Ughhh…)
Invictus Gymnastics Session 3 Level 2 Completed
Session 2:
A. Marching Max Reps: 64,33,35,7
I like the Fall overs!
Thigh taps were challenging…def need to go slower. Next time, I’ll know how to scale reps better.
B. Dynamic Push Ups – done on 20″ box. Only made it through 6/8 sets fitting 10 in within the time frame. Those got tough!
Session 1
A) Pistol balance done (But difficult). 45 Pistols in the two minutes. On my left leg, I have to hold onto my right toes when doing them- does that indicate lack of mobility or strength?
The candle stick to pistol roll I find quite difficult, especially for my left leg, but more fun than normal burpees!
B) Strict Pull Ups: 8/6/6 and 16 kipping pull ups in 30 seconds.
C) Done, but very tough! I started to cramp in my hip flexors and couldn’t keep my legs all the way straight for the flutter kicks.
Great session!
Hi Klaus! I thought I answered this question (on Facebook) but I didn’t see that I did.
Holding onto your leg could mean lack of hamstring flexibility, hip flexor strength, a combination of the two. If you want to do some accessory work for that, sit in a Pistol Balance and do Single Leg Lifts with the outstretched leg. My rep recommendation is three sets of 15 per leg with 30 second Couch Stretch (to stretch the quads) on each leg after each set.
Great job on the Pull-Ups! 16 in 30 seconds is fast!
Thank you for the tips. I will definitely incorporate the pistol accessory work!
Session 1 Done.
A. 50 pistols in 2 min
B. Pronated pull ups: 10/7/4
B. 20 kipping in :30 sec
Take always – pistol squats for 40 sec is no joke! That got tough. The candlestick/pistol/burpee was also challenging but fun! I noticed my right knee/hip internally rotates, and heel taps floor when fatigued if I don’t hold on to my calf. Is that due to lack of hip flexor strength?
Thanks!!
Hi Carrie!
They are sore today! Could be a combo of the pistol/burpee and lunges! I’ll take video next time!! Thx!