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 60 seconds (2 sets) of:
Pistol Squat Balance x 30 seconds (alternate sides)
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Alternating Pistol Squat x 12
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Front-Racked KB Alternating Pistol Squats x 12 reps
Followed by. . .
B.
Every 30 seconds, for 6 minutes (12 sets) of:
Pronated Weighted Pull-Ups x 3 reps (build load each set to find your three rep max Weighted Pull-Up)
Followed by. . .
30 seconds of:
Kipping or Butterfly Pull-Up x max reps
Followed by. . .
C.
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – L-Sit Flutter Kicks x 20 seconds
Interval 2 – L-Sit Lifts on Low Rings x 8 reps
Interval 3 – Hollow Body Bounces x 30 reps
Interval 4 – Elbow Drop Push-Ups
x 10 reps
Session Two
A.
Every 30 seconds, for 6 minutes (12 sets) of complex:
Wall Climb + Walk Away and Back x 1 rep
Followed by. . .
Every minute on the minute, for 4 minutes (4 sets) of:
Handstand Walk x 10 meters
Followed by. . .
Every minute, on the minute, for 4 minutes (4 sets) of:
Wall-Facing Split Handstand Hold x 30 seconds
Followed by. . .
B.
Every minute, on the minute, for 3 minutes (3 sets) of:
Elevated Push-Up on 24″ Box x 15-20 reps
Followed by. . .
C.
Every 30 seconds, for 3 minutes (6 sets) of:
Downward Dog Ring Handstand Push-Ups x 4-6 reps
Session Three
A.
Every minute, on the minute, for 8 minutes (4 sets) complete:
Interval 1 – L-Hang Rope Pull-Ups x 10 reps (alternate sides)
Interval 2 – Legless Rope Climb x 1 rep
Followed by. . .
One set of:
Toes-To-Rope x 20 reps (alternate sides)
Followed by. . .
B.
Every minute, on the minute, for 3 minutes (3 sets) of the complex:
Toes-To-Bar x 10 reps + Bar Muscle-Up x 4 reps
Followed by. . .
Every minute, on the minute, for 6 minutes (2 sets) complete:
Interval 1Â – Deep Bar Dips x 20 reps
Interval 2 – Tucked Bar Front Lever x 4 reps @ 3133
Interval 3 – Strict Chest-To-Bar Pull-Up x 10 reps