January 23-29, 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 minute, on the minute, for 4 minutes (4 sets) of:
Candlestick Roll to Pistol Squat Balance x 10 reps

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Pistol Squat Balance x 20 seconds
(Alternate legs and use vertical post on squat rig for balance if necessary.  The idea is to learn to sit in the pistol position without assistance or losing balance.)

Followed by. . .

Every 10 seconds, for 3 minutes (18 sets) of:
Pistol Squat Negative x 1 @ 40A1

Followed by. . .

B.
Every 30 seconds, for 3 minutes (6 sets) of:
Pull-Ups with Scaling Options  x 4-8 reps

Followed by. . .

Every 30 seconds, for 4 minutes (2 sets) complete:
Interval 1 – Incline Chest-To-Bar Holds x 15 seconds
Interval 2 – Lat Insertion Pull-Ups x 10 reps

Followed by. . .

C.
Every 30 seconds, for 3 minutes (6 sets) of:
L-Sit Lifts on Box x 10 reps

Session Two
A.
Every minute, on the minute, for 5 minutes (5 sets) of the complex:
Wall Climb x 1 rep + Hand Plank x 10 seconds

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Hand Plank Shoulder Taps x 20 reps

Followed by. . .

Every minute, on the minute, for 5 minutes (5 sets) of:
Wall-Facing Handstand Marching x 30 reps

Followed by. . .

One set of:
Rocking Box Bridges x 15 reps

Followed by. . .

B.
Every 30 seconds for 6 minutes (6 sets) complete:
Interval 1 – Incline Push-Ups on 30″ Box x 12-15 reps
Interval 2 – Hand Plank Shoulder Taps 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 (5 sets) of complex:
Three Quarter Rope Climb

(three meters up rope) x 1 rep + Rope Pull-Ups x 4 reps

Followed by. . .

Option One –
Every 30 seconds, for 4 minutes (8 sets) of:
Hanging Knee-To-Chest Rope Pinch x 2 reps (make sure you are alternating hands at equal distances every time)

Option Two –
Every 30 seconds for 4 minutes (8 sets) of:
Rope Pinch to Stand x 2-4 reps (make sure you are alternating hands at equal distances every time)

Followed by. . .

B.
Every minute for 12 minutes (4 sets) of:
Jump to Hollow Swing x 4 reps
Arch Hang Hold x 10 seconds
Kipping Knees-To-Chest x 10 reps