PERFORMANCE
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
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
PERFORMANCE
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
PERFORMANCE
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
PERFORMANCE
Warm-Up.
Row 1000 meters
Followed by…
“Mind Muscle” Hamstring Stretching w/ Eccentric Loading
Followed by…
Three Sets:
5 Deadlifts
(practice touch and go cycling)
20-30 seconds Handstand Hold
(practice perfect hand placement each time)… Read More
PERFORMANCE
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
PERFORMANCE
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
PERFORMANCE
Warm-Up.
“Mind Muscle” Overhead Movement Prep
Followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps
Immediately Followed by…
Every 2 minutes, for 4 minutes (2 sets) of:… Read More
RECOVERY DAY
A.
Review Invictus Content from the Week
* A Little Perspective for Tackling 1RM Days
* Muscles, Joints, and…Your Nervous System?
* Why People Commonly Fail at New Year’s Resolutions
* Ring Swing … Read More
PERFORMANCE
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
performance
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
PERFORMANCE
Warm-Up.
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
PERFORMANCE
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
PERFORMANCE
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