Fun with Furniture Sliders – Wheelbarrow Walk
Written by Michele Vieux

Are you limited on space, equipment or time? Need some ideas for travel workouts? Maybe you’re just looking for something new to incorporate into your routine. Behold, the furniture slider! It’s not just for moving furniture anymore! These babies are inexpensive, take up only a sliver of space in a suitcase, and pack a punch when it comes to the things you can do with them.

Today’s exercise is the Furniture Slider Wheelbarrow Walk. Benefits of this exercise are shoulder strength and stability, tricep work, and midline/abs. You will need two sliders for this drill as well as a partner – here’s how to set it up:

Step 1: Get yourself into a perfect plank with a furniture slider under each hand. Make sure your shoulders are externally rotated (elbow pits forward).

Step 2: Have your partner stand at your feet and grab ahold of your legs at the ankles.

Step 3: Brace your belly and glutes then have your partner lift your legs off the ground. If you are unable to maintain a good hollow position then have your partner move their hands closer to your knees.

Step 4: Have your partner walk forward while you press into the ground, keeping your arms straight and in external rotation.

Amazon.com sells 4-packs of the large sliders for $10 so this is a cost-effective solution for equipment. Stay tuned for more fun with Furniture Sliders in the upcoming weeks!

Overcoming Any Obstacle – An Interview with Amy Riback
Written by Kim McLaughlin

I have had the pleasure of working with Invictus member, Amy Riback, for the last seven months as a semi-private client and I have yet to meet a more positive, spunky, fun and driven individual. The things that Amy has accomplished both inside and outside of the gym in the short period of time I have known her are inspiring. I had the chance to ask Amy a few questions about her life and her time at the gym before she took off for her new adventure in Dallas,

Performance or Fitness?
Written by Cat Blatner

Invictus is very unique in the sense that we offer not just one quality program during our class sessions but two! As you can see from our blog, we have one program labeled “Performance” and the other labeled “Fitness”. Running two programs has many benefits but can also be a challenge at the same time if you don’t know which program is best for you. I hope to shine some light on this issue and offer clarity on the subject.

The Goal for Each Program
It’s important to understand that neither program is “easier” or “harder” than the other.

Pro Tips for Handstand Kick-Ups
Video by Travis Ewart

Coach Travis demonstrates how to practice kicking up into the perfect handstand and talks about the importance of consistency in your kick as well as some points of performance to focus on to ensure you find that perfect position every time.

Why We Cluster
Written by Michele Vieux

What is a “cluster” and why do we program them? Per Webster’s, a cluster is a group of similar things positioned together. In today’s workout, for example, we are doing clusters of cleans which looks like Clean x 1.1.1.1 when written out on the whiteboard. This type of set may look a little different to some of you so let me explain what the 1.1.1.1 means and why we like to use it.

Example Whiteboard:
Every 4 minutes, for 20 minutes (5 sets) of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps

As noted on the board,