FITNESS
Warm-Up
“Mind Muscle” Complete Snatch Warm-Up
*Change the way you look at mobility with the online Mind Muscle Class! Get notified when registration opens.
Followed by…
Two Sets:
Dragon Flags x 5
Table Turners… Read More
FITNESS
Warm-Up
*Courtesy of Invictus Gymnastics
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Donkey Kick Burpee x 3-4 reps
*Only kick as high as you feel comfortable.
Interval … Read More
FITNESS
Warm-Up
“Mind Muscle” Hip Internal Rotation for Squatting
(Drop us your name if you want to be notified when the online Mind Muscle Class opens registration!)
Followed by…
One Set (Courtesy of … Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* Proudly Announcing…Invictus Seattle!
* Aim for More Sleep in THIS Stage
* K.I.S.S.
* 3 Tests for the Posterior
* Building Bulletproof Shoulders With the … Read More
FITNESS
Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold Alternating Reverse Lunges
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station … Read More
FITNESS
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Every Minute on the Minute … Read More
FITNESS
Warm-Up.
“Mind Muscle” Overhead Movement Prep
(Drop us your name if you want to be notified when the online Mind Muscle Class opens registration!)
Followed by…
Invictus Gymnastics Warm-Up
Every minute, on … Read More
FITNESS
Warm-Up.
3-5 minutes of Foot Mobility Drills
Followed by…
Double-Leg Calf Raise Stretch x 2 minutes + Single-Leg Eccentrics for Calves x 8-10 reps each leg @ 10 seconds down per rep
(Movement … Read More
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
FITNESS
Warm-Up.
“Mind Muscle” Thoracic Iso Holds
(Notify me when registration opens for the Online Mind Muscle Class!)
Banded Romanian Deadlifts x 15 reps
Lateral Banded Walks x 30 seconds each direction
Scapular … Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* The Core: Abs, Spine & Everything Fine
* How to Hypervolt the Thoracic
* Q&A: What’s the Difference in the Performance, Competition & Masters Programs?… Read More
FITNESS
Warm-Up.
“Mind Muscle” Full Spinal Warm-Up
(Drop us your name if you want to be notified when the online Mind Muscle Class opens registration!)
Followed by…
Tabata x 2 sets each of:… Read More
fitness
Warm-Up.
“Mind Muscle” Hip Internal Rotation for Squatting
(Drop us your name if you want to be notified when the online Mind Muscle Class opens registration!)
Followed by…
Two sets, not for … Read More
FITNESS
Warm-Up.
“Mind Muscle” Complete Snatch Warm-Up
(Drop us your name if you want to be notified when the online Mind Muscle Class opens registration!)
Followed by…
Two Sets:
Dragon Flags x 5… Read More