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 Ball Shots, 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
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 60 seconds (one set) of:
Interval 1 – Pistol Squat Balance x 30 seconds (right leg)
Interval 2 – Pistol Squat Balance x 30 seconds (left leg)
Followed by. . .
Every minute, on the minute, for 3 minutes (3 sets) of:
Weighted Pistol Squat Negatives (alternating, heavy) x 6 reps @ 31A1
Followed by. . .
One set of:
Movement 1 – Pike Stretch x 30 seconds
Movement 2 – Straddle Stretch x 30 seconds
*Over the course of the set you should be slowly lowering your upper body to emphasize the stretch in the hamstrings.
Followed by. . .
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Pistol Balance Leg Lift x 12-15 reps (right leg)
Interval 2 – Pistol Balance Leg Lift x 12-15 reps (left leg)
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of:
Front-Racked Alternating Pistol Squats (medium-heavy) x 10-12 reps (5-6 reps each leg)
B.
One set of:
Strict Weighted Pull-Ups (about 50% or 1 rep max) x 6 reps
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Weighted Strict Pull-Up x 3-4 reps (70-80% of 1 rep max)
Interval 2 – Butterfly Pull-Ups x 25 reps
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Lat Insertion Pull-Ups x 20 reps
Interval 2 – Chest-To-Bar Pull-Up Pulses x 6 reps
C.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Hollow Body Sit-Up to L-Sit on Kettlebells x 20 seconds (max reps)
Interval 2 – L-Sit Flutter Kicks on Kettlebells x 20 seconds (max reps)
Session Two
A.
If you are not familiar with the three most important hand positions for handstand work, please watch this VIDEO.
Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Handstand Marching x 40 reps (fast)
Interval 2 – Handstand Walk x 10 meters
Followed by. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Back-To-Wall Donkey Kick (with hands turned out) x 10 reps
Interval 2 – Hand Plank Shoulder Taps x 50 reps
Followed by. . .
For 60 seconds, perform one set of:
Handstand Walk x max distance
Rest 60 seconds, then. . .
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Single Leg Thigh Taps on Wall x 30 reps
Interval 2 – Lalanne Push-Up x 15 reps
Followed by. . .
For 60 seconds, perform one set of:
Reverse Snow Angels x 30 reps @ 1010
C.
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Double Bamboo Strict Shoulder Press x 8-10 reps
Interval 2 – Shoulder Stand on Rings x 6-10 reps
*If this is a strength for you, you may opt to press to a handstand via Ring Press to Handstand or Ring Handstand Push-Up.
Session Three
A.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Rope Climb Mount + Pull-Up Taps x 4 reps (right hand)
Interval 2 – Rope Climb Mount + Pull-Up Taps x 4 reps (left hand)
Rest 60 seconds, then. . .
Every 20 seconds, for 2 minutes (6 sets) of:
Legless Rope Climb x 1 rep
*Use the rope climb mount technique to start your set.
Followed by. . .
Every 30 seconds, for 4 minutes (2 sets) of:
Interval 1 – Toes-To-Rope x 8 reps
Interval 2 – Rope Climb (with legs) x 1 rep
Interval 3 – L-Hang Rope Pull-Ups from Floor x 6-8 reps
Interval 4 – Rope Climb (with legs) x 2 rep
Followed by. . .
For 60 seconds, perform one set of:
Backward Straddled Scoots x 6 meters
B.
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Strict Knees-To-Bar x 3 reps
Interval 2 – Bar Muscle-Up x 2 reps
Followed by. . .
Every 20 seconds, for 2 minutes (6 sets) of complex:
Air Chair Swing + Bar Muscle-Up x 1 rep
Followed by. . .
Every minute, on the minute, for 2 minutes (2 sets) of complex:
Toes-To-Bar x 10 + Bar Muscle-Up x 4
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Toes-To-Bar Candlestick Press x 3-4 reps