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Fitness Workouts

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Invictus Gymnastics

January 25, 2021 – Fitness and No Equipment Workouts

Fitness

FITNESS

Warm-Up.

“Mind Muscle” Overhead Movement Prep

Followed by…

Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate … Read More

January 24, 2021 – Performance and Fitness

Fitness, Performance

RECOVERY DAY

A.
Review Invictus Content from the Week
* What is Hypertrophy Training?
* Identity-Focused Goals
* Press Your Way to a Squat PR!
* Diaphragmatic Breathing w/ Tactile Cue
* DB Box Step-Over … Read More

January 23, 2021 – Fitness and No Equipment Workouts

Fitness

FITNESS

Warm-Up.

Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds

Followed by…

Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps

Followed by…

Four … Read More

January 22, 2021 – Fitness and No Equipment Workouts

Fitness

FITNESS

Warm-Up.

“Mind Muscle” Overhead Movement Prep

Followed by…

200 meter run

Followed by…

Static Hang x 60 seconds (accumulate time if needed)
DB Squat Cleans x 5
Burpees x 5
Wall Slides x 5 … Read More

January 21, 2021 – Fitness and No Equipment Workouts

Fitness

FITNESS

Warm-Up.

Row 1000 meters

Followed by…

“Mind Muscle” Hamstring Stretching w/ Eccentric Loading

Followed by…

Two Sets:
10 Calorie Assault Bike
10 Bird Dogs
10 Dead Bugs
3-5 Dragon Flags

Then…

A.
For time:… Read More

January 20, 2021- Fitness and No Equipment Workouts

Fitness

FITNESS

Warm-Up.

Pec Activation with Pec Stick or Medicine Ball

Followed by…

Kettlebell Halos x 5 each direction

Followed by…

Two Sets with Each Arm:
Single-Arm Floor Press x 6 @ 3113 tempo
Single-Arm Extended … Read More

January 19, 2021 – Fitness and No Equipment Workouts

Fitness

FITNESS

Warm-Up.

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 … Read More

January 18, 2021 – Fitness and No Equipment Workouts

Fitness

FITNESS

Warm-Up.

Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 … Read More

January 16, 2021 – Fitness and No Equipment Workouts

Fitness

FITNESS

Warm-Up.

10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)

Followed by…

Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)… Read More

January 15, 2021 – Fitness and No Equipment Workouts

Fitness

FITNESS

Warm-Up.

3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only

Followed by…

Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds … Read More

January 14, 2021 – Fitness and No Equipment Workouts

Fitness

FITNESS

Warm-Up.

Royal Coil Movement Primer

Followed by…

Pronated Grip Hang from Bar x As Many Seconds as Possible

Followed by…

Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 … Read More

January 13, 2021 – Fitness and No Equipment Workouts

Fitness

FITNESS

Warm-Up.

“Mind Muscle” Hip Internal Rotation for Squatting

Followed by…

(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Static Hang from Bar x 30-60 seconds
20 Seconds … Read More

January 12, 2021 – Fitness and No Equipment Workouts

Fitness

FITNESS

Warm-Up.

Pec Activation with Pec Stick or Medicine Ball

Followed by…

Kettlebell Halos x 5 each direction

Followed by…

Two Sets with Each Arm:
Single-Arm Floor Press x 6 @ 3113 tempo
Single-Arm Extended … Read More

January 11, 2021 – Fitness and No Equipment Workouts

Fitness

FITNESS

Warm-Up.

“Mind Muscle” Hip Adductor Stretch with Eccentric Loading

Followed by…

Two Sets:
Bear Crawl or Wall Climb x 30-45 seconds
Russian Step-Ups x 10 each leg
Rest 30 seconds

Followed by…

Three Sets … Read More

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