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15-21 July, 2024 – Invictus Gymnastics Level One

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Please Note: Mobility and General Information for how to best use this programming can be found below Session Three at the bottom of this page. For full tutorials, click the movement link at the bottom of each section (if applicable). Session One A. Pistol Squat Progressions – One set of: Kettlebell Ankle Pulses x 20…

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Front Foot Elevated Split Squat for Everything Squat, Pistol & Knees 

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Front Foot Elevated Split Squat for Everything Squat, Pistol & Knees  Written by TJ O’Brien I personally use this movement, which I sometimes call “split squats” for short (however, there are MANY styles of split squat, so it’s helpful to clarify), to open my hips for squatting.  When we were working out outside during our…

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June 1, 2024 – Competition Program

3 Comments / Invictus Competition Program /
Primary Training SessionGet Moving || Warm-UpPerform 60-90 seconds in each of the following mobility pieces: –Band Assisted Ankle Pulse (each side)–Tricep Stretch–Medball Thoracic Opener Followed by… Two rounds of:15 Lateral Monster Walk Steps (left and right)15 Barbell Hip Thrusts (light and fast)20 Alternating Goblet Hold Lateral Lunges Followed by… Three sets of:5 Clean Grip Low

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