March 27-April 2, 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)
OR
*Overhead Barbell Underarm Stretch + Wall Bridge

Straddle and Pike Stretch (Adductor and Hamstring Mobility)

Band-Assisted Lat and Hip Flexor Stretch

Twisted Cross

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.
Every 30 seconds, for 2 minutes (4 sets) of:
Donkey Kicks to Wall x 6-8 reps

Followed by. . .

Option 1 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Mini Handstand x 20 reps

Option 2 –
Every minute, on the minute, for 3 minutes (3 sets) of:
Mini Release Handstand x 15 reps

Followed by. . .

Spend two minutes working on Headstand Practice.

Followed by. . .

Option 1 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Overhead Barbell Underarm Stretch x 30 seconds (start with your hands wide and as you become more comfortable in that position start walking your hands closer together until you don’t feel like you can go any closer and still achieve a good underarm stretch.

Option 2 –
Every minute, on the minute, for 2 minutes (2 sets) of:
Rocking Box Bridge x 10 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Piked Wall Handstand x 15 seconds

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Reverse Snow Angels x 20 reps @ 1010
Interval 2 – Finger Presses x 30 reps

B.
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Tuck-Up V-Up Complex x 7 reps
Interval 2 – Elbow Plank x 45 seconds

C.
For 60 seconds, perform one set of:
Chest-To-Bar Pull-Ups with Scaling Option

 x max reps (do not remove your hands from the bar for the entire 60 seconds)

Session Two
A.
If you are unfamiliar with the False Grip, watch this VIDEO.

Every 10 seconds, for 2 minutes (12 sets) of:
Ring Pull-Up Negatives x 1 rep @ 31A1

Followed by. . .

Every 10 seconds, for 3 minutes (9 sets) of:
Interval 1 – Full Support Hold x 5 seconds
Interval 2 – Ring Dip Negative x 1 rep @ 30A1

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Banded Muscle-Up Transitions x 5 reps

Followed by. . .

One set of:
Head-Butt Push-Ups x 30 reps

B.
Every 30 seconds, for 2 minutes (4 sets)
Interval 1 – Scap Pull-Ups x 15 reps
Interval 2 – Ring Swings x 8 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Muscle-Up Transitions with Feet on Floor x 5 reps

Followed by. . .

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Snap Pulls x  10 reps
Interval 2 – Snap Pulls with Small Backswing x 6 reps

Followed by. . .

Every 30 seconds, for 2 minutes (4 sets) of:
Single Leg Rowing Muscle-Up to Catch x 3 reps

Followed by. . .

Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Snap Pulls x 6 reps
Interval 2 – Snap Pulls with Small Backswing x 6 reps
Interval 3 – Ring Swings x 6 reps

Followed by. . .

Every 30 seconds, for 60 seconds, (1 set) of:
Banded Triceps Extension x 15 reps

Session Three
A.
One set of:
Hand Plank x 60 seconds

Rest 60 seconds, then. . .

Option 1 –
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Downward Dog Handstand Push-Ups x 8-12 reps
Interval 2 – Headstand Practice (Back to Wall) x 40 seconds

Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Downward Dog Handstand Push-Ups x 6-10 reps
Interval 2 – Handstand Kick-Up to Wall x 3-6 reps

Followed by. . .

Option 1 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Three Quarter Handstand on Wall x 40 seconds
Interval 2 – Elbow Plank x 40 seconds

Option 2 –
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 40 seconds
Interval 2 – Elevated Push-Up x 6-10 reps

Followed by. . .

Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Wall Climb x max effort
Interval 2 – Rest

Option 2 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Box Bridged Handstand Push-Ups x 3-5 reps

Option 3 –
Every minute, on the minute, for 4 minutes (4 sets) of:
Hamstring Curl Handstand Push-Ups x 3-5 reps

B.
Option 1 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Reverse Dips on Box x 6 reps
Interval 2 – Full Support Hold on Rings x 15 seconds

Option 2 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Reverse Dips on Box x 8 reps
Interval 2 – Ring Dip Negatives x 3 reps @ 41A1

Option 3 –
Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Ring Dips with Scaling Options x 8 reps
Interval 2 – L-Sit Lifts on Box x 10 reps