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November 1, 2021 – Masters Program

Leave a Comment / Masters Program / Nichole Kribs

Primary Training Session Mobility & Activation Band Distracted Ankle Pulse x 30 seconds per side Hawaiian Squat x 5 reps per side (slow and controlled) followed by … Two sets of: Cross-Bench Pull-Over x 5 reps PVC Pipe Pass Thrus x 10 reps Warm-Up Movement Prep Two rounds at 70-75% effort of: 15/12 Calorie Bike…

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July 1, 2016 – Masters Program

54 Comments / Masters Program / jaimie

OFF-SEASON A. One set of: KB Ankle Mobility Drill x 10-12 pulses per side Psoas Pulse x 10-12 pulses per side Butterfly Pulse x 15 reps Squat Rocks x 30 seconds and then . . . Two sets of: Band Assisted Lateral Walks x 10 each direction Band Assisted Monster Walks x 10 forward/backward B.…

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October 29, 2021 – Masters Program

Leave a Comment / Masters Program / Nichole Kribs

Mobility, Activation & Warm-Up PVC Front Rack Stretch by Coach TJ (move your hands around to see where you are tight and then complete 5 reps in a seated position, then 5 reps in a prone position) followed by … Band Distracted Ankle Mobility x 30 seconds per side Deep Squat Progression x 5 reps…

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June 27 – July 3, 2016 – Invictus Endurance Program

29 Comments / x2018 Invictus Endurance Program / jaimie

Session One VO2MAX Workout A. Make sure you take a good 15-20 Minutes to warm up. This could include an 800M jog and 5-10 Minutes on Dynamic Range of Motion Exercises. Include 3-4 Striders – this is where you pick up your speed over the course of 100M that by the last 20M you ought to be…

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25-31 October, 2021 – Invictus Gymnastics Level One

Leave a Comment / Invictus Gymnastics Program / Travis Ewart

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 40…

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October 25, 2021 – Masters Program

Leave a Comment / Masters Program / Nichole Kribs

General Training Notes: Spend about 10 minutes on your banded mobility and then 10-15 minutes of the activation prep work. Make sure you are incorporating the pec activation work as it is important for overhead movement! Check out this article that goes into it in more depth. You’ll notice the % for the snatch progressions…

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October 21, 2021 – Competition

Leave a Comment / Invictus Competition Program / CJ

Swimming Technique and Active Recovery Session Swimming workouts designed by Heidi Fearon A. I. 4 Minutes of Hip Flexor Mobility of Your Choice 4 Minutes of Anterior Shoulder Mobility of Your Choice 4 Minutes of Quad Mobility of Your Choice 4 Minutes of Lat & Subscap Mobility of Your Choice Focus on relaxed breathing throughout…

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October 21, 2021 – Invictus Athlete

Leave a Comment / Invictus Athlete Program / CJ

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October 18, 2021 – Masters Program

Leave a Comment / Masters Program / Nichole Kribs

General Training Notes: Happy lifting on this Monday! After you prepare your body with some mobility work you’ll then move into a more activation focused warm-up piece. Please keep the loading light and focus on range of motion versus weight as you warm-up. We are continuing to focus on the first pull of your snatch…

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October 18-24, 2021 – Invictus Engine

Leave a Comment / Invictus Engine Program, x2018 Invictus Endurance Program / CJ

Welcome to Invictus Engine! – You’ll see below that the format of our program provides you with 10 different training options categorized by modality and energy system and puts the power in your hands to structure your training schedule around your priorities. For example, a three-day/week training schedule might look like this: Monday – Running…

October 18-24, 2021 – Invictus Engine Read More »

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